12 – Single-Arm Dumbbell Bench Press
This exercise hits your chest like any awesome bench variation. But what makes it particularly special is that the other side of your body, specifically your core, has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, legendary strength coach.
The end result: The exercise sculpts your chest—and abs—to a greater degree.
Do it: Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest.
Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.
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13 – Suspended Pushup
Performing pushups with your hands in an unstable suspension trainer works your core, chest, and stabilizer muscles harder than doing pushups on the floor, said English. Using the TRX straps makes this another more accessible option for home training.
Do it: Grab the handles of a TRX strap and extend your arms in front of your chest. Your feet should be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor. Your body should form a straight line from head to heels.
Lower your chest toward the floor until your hands are just outside your shoulders. Keep your elbows in and your head in a neutral position as you lower. Brace your core throughout the movement.
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14 – Standing One-Arm Landmine Press
Most chest presses stress your shoulders. This exercise nails your chest while improving your shoulder mobility.
Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.
And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.
Do it: Perform this unique exercise by placing one end of a barbell securely into the corner, grabbing the opposite end with one arm. Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your butt back.
Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arm straight up and out toward the ceiling.
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