One Arm Dumbbell Bench Press

Chest · Dumbbell

How to do it

Lie on a flat bench with a single dumbbell, normal grip, and your other hand on your chest or holding the bench. Plant your feet hard and squeeze the glutes: a weight on one side wants to pull you off the bench and your core is what stops it. Lower beside your ribs until you feel the stretch, pause and press straight up, without drifting the hand towards the middle. You feel that side of the chest and the whole midsection working against rotation. The classic mistake is turning the far shoulder to help: if your back stops lying flat, drop the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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