Fitness This one exercise will give your chest and core a serious workout

It's called the half-kneeling chest press. Here's how to do it.

  • Published:
24/7 Live - Subscribe to the Pulse Newsletter!

You've done bench presses and dumbbell flies to work your chest, but how often do you get to actively work your core while training your chest, too?

That's the best part of the half-kneeling chest press. This underutilized chest exercise, which is featured in the Men's Health Beginner's Guide to Strength Training, doesn't just make your pecs work. It forces your entire core to kick into overdrive in a real-world way.

"In the real world, we don't get to work symmetrically. We're kind of off balance a little bit. This puts you in an off-balance position," Ebenezer SamuelMen's Health fitness editor, says.

This is because the exercise stabilizes your body against the weight you choose on the cable stack. How?Only one arm is handling the weight of from the cable machine. Since the other arm handles no weight, your entire body will get pulled off-center by the weighted side unless your abs, obliques, hips, and glutes work together to keep you in a strong and stable position.

Only once your core is stabilized can you adequately perform the pressing motion to work your chest and triceps. This imbalance is what makes the exercise challenging, and it's great if you're looking to not only sculpt those chest and arm muscles, but a six-pack as well.

Watch the video above as Samuel breaks down the half-kneeling chest press, one of his favorite moves from the Beginner's Guide. You can add this exercise into your pushing workouts as a core-focused pecs finisher to build a more stable midsection and increase your pushing power, too.

Do you ever witness news or have a story that should be featured on Pulse Ghana?
Submit your stories, pictures and videos to us now via WhatsApp: +233507713497, Social Media @pulseghana: #PulseEyewitness & DM or Email:

Recommended Articles

Recommended Videos

Top Articles

1 Guy Smarts I'm a urologist, and this is what it's like to treat over 20...bullet
2 Guy Smarts Does early gray hair mean your health is at risk?bullet
3 Sex & Relationships Can you have a totally hands-free orgasm? The...bullet
4 Fitness How this man got sober, lost 190 pounds, and turned his...bullet
5 Fitness You won't see a single crunch in this core workoutbullet
6 Fitness Blast your entire upper-body with these 4 movesbullet
7 Sex & Relationships 4 out of 5 women want you to do this in bedbullet
8 Guy Smarts Why your deodorant might be making you flabby,...bullet
9 Fitness This 19-year-old with Cerebral Palsy is a...bullet
10 Fitness Get a deeper squat with this one mobility stretchbullet

Top Videos

1 Maria Bello & Viggo Mortensen sex scene in "A History of Violence (2005)"bullet
2 Isaiah Canaan Horrific Leg Injury - Phoenix Suns vs. Dallas Mavericks...bullet

Mens Health