Target Your Chest and Abs with One Exercise


In this post we will take a look at how to target your chest and abs with one single movement. The Alternating Dumbbell Chest Press with Rotation is a great option if you are looking to train your abs without actually dedicating time for “core training”, or if you are looking for a new stimulus for your upper body training.

This exercise can be especially useful if you’re at the gym and all the benches are taken. You don’t have to wait around for someone to finish their set. Or perhaps you need to train chest one day and you don’t want to waste time walking around waiting for machines or benches.


This exercise will require considerable focus, especially since you have weights on top of you. You can use dumbbells or kettlebells. Opting for kettlebells will challenge your core stability to a greater degree.

To truly target your abs you have to lift your head and upper back from the floor. Don’t return back to the ground until you finish your set.

For some, this might be too stressful on their neck muscles at the beginning. In this case, it’s totally ok to place your head on the floor. Just keep in mind in that if you do this you’ll be targeting your chest and shoulders and not so much your abs.

As you press, rotate your torso towards the side that you are pressing.To provide less stress to your shoulders, tuck your elbows close to your body as your arms are returning back to the ground. Bring the dumbbells or kettlbells down with control.

Single Arm Kettlebell Floor Press


single arm kettlebell floor pr

Another great variation to the Alternating Dumbbell Chest Press with Rotation is the Single Arm Kettlebell Floor Press. This approach is more challenging in terms of core stability. Unilateral training such as this can be useful since it will allow us to notice differences in strength between limbs.


Here are some other exercises that also target your chest and abs



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