Exercise cues/tips:

• Start with a single dumbbell lying supine on a bench

• On the side with the dumbbell, bring the shoulder off the bench as well as the same hip 

• Make sure to engage the glute on the working side to keep the body stable that is off the bench

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Muscle groups targeted:

• Pecs

• Shoulders

• Glutes

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Exercise progression:

• Offset dumbbell chest fly 

 

Exercise regression:

• Conventional bench single arm dumbbell press

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