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You are here: Home / Featured / How to Use One Arm and Increase Intensity

How to Use One Arm and Increase Intensity

May 7, 2012 By Michael Mahony, ISSA CPT Leave a Comment

How to Use One Arm for Intensity

As you know if you read this blog on a regular basis, I am always looking for ways to increase the intensity of my training. I am now a strong believer that the more intense your training the better your results will be. Recently I have discovered how important it is to use just one arm on certain exercises in order to increase the intensity of your training.

One area I have been focused on in my training is my chest. To work on that area, I have focused on getting some incredible squeeze when working that body part. In addition, I have added some exercises that allow me to use one arm. One major tool I've been utilizing of late (thanks to Ken Turchek and Phil Heath) is the Hammer machine.

Hammer Chest Machine

What I do is keep my elbow in close to my body and use one arm at a time. I squeeze hard at the top of the movement and hold for 2 seconds. When I am done with one arm I switch to the other arm and repeat the process. It has really worked to build up my chest quite a bit.

You can also do dumbbell presses for your chest one arm at a time as well. Just be sure to squeeze hard at the top of the movement. Focus on the form and the rest will come.

For the back I enjoy using the Hammer machine row. I handle it the same was as the chest–one arm at a time with a strong squeeze at the top of the movement.

One thing to help you with intensity is to remember that even one arm movements can be changed up. You can do all one side and then the other side or you can alternate sides. Your body will respond differently to the different approaches. Again, it is all about the form. Make sure you are squeezing hard. That will increase the intensity of your training.

If you have any tips for increasing the intensity of your training, please leave a comment below.

Related Posts:

  • Elements of Training: Intensity
  • The Role of Time Under Tension
  • How to Take Intensity to a New Level
  • How to Use Intensity in Weight Training
  • How to Maximize Your Workouts

Filed Under: Featured, Training

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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