Moves/bar rotational single arm chest press

bar rotational single arm chest press

ID: 997

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Exercise Types:
Upper Pull, Core Rotate
Contraindications:
Wrist Problems
Equipment:
Bar
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Lower under full control to the dead hang — do not drop.
  3. 3. Create full-body tension: squeeze glutes, brace core, point toes.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.