This is potentially the number one most common chest-building exercise after the bench press—and it's a sure-fire method for training that adduction essential for inner chest muscle development.

Single-arm Chest Press/Chest Fly on Stability Ball: Sit on a ball that is the proper diameter having your legs at a 90-degree angle.

V-Sit With Single-Arm Chest Fly Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows.

V-Sit With Single-Arm Chest Fly Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows.

Why: It's a staple for a reason. The dumbbell bench press is one of the best chest exercises out there, and you'll build strength and muscle when you do it properly. Take a seat on the bench. Lay down ...

To add the half-bench single-arm finisher to your chest day, aim for 3 sets of 10 to 12 reps per arm to close out the session. For more tips and routines from Samuel, check out our full slate of ...

Why: Mix up your single-arm fly work by taking a knee and adding some more movement and core-challenging elements. Your lower chest and obliques will reap the rewards of your work, too.

Thus, one-arm push-ups are not only effective for training the chest muscles but also for strengthening the muscles responsible for balance, stability, and coordination in the body. Step-by-Step Guide ...

Add the single-arm chest superset finisher to your workout by taking on 3 sets with each arm. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts.

Why: Mix up your single-arm fly work by taking a knee and adding some more movement and core-challenging elements. Your lower chest and obliques will reap the rewards of your work, too.