STRENGTH TRAINING

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Lopsided Single Dumbbell Push-ups

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted the best personal training gym in San Francisco by CitySearch in 2006.

Benefits
A more intense version of classic push-ups, lopsided single dumbbell push-ups focus more weight on the lower side of your chest. A lot of guys tend to push harder with their dominant arm during a regular push-up, so this exercise helps ensure that both sides of the chest are hit evenly while also giving the core some intense stabilization work.

Muscles Worked
Chest

Starting Position
Place a single dumbbell on the floor so that it stands upright. Take up a plank position, with one hand on the upright dumbbell and the other hand on the floor (see Photo 1). Your hands should point forward. Your feet should be together and your back flat.

Exercise

  1. From the starting position, perform lopsided push-ups by lowering your chest to the floor. Because your arms are bent at different angles, your chest should descend at a slight angle to the floor (see Photo 2).
  2. From the bottom of the motion, press back up to your starting position. Throughout the motion, maintain your center so that you don't land on the floor with your stomach or end the exercise with your buttocks in the air.
  3. Halfway through the set, switch the dumbbell to the other hand and perform the exercise on the opposite side (see Photo 3).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal (December 2005) as one of the Top 100 Trainers in America.