ONE-ARM DUMBBELL BENCH PRESS
Main Muscle: Chest
Secondary Muscles: Deltoids, Triceps
Exercise Type: Compound, Push
Equipment Required: Dumbbell, Flat Bench
One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself.
1⃣ Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support.
2⃣ Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you.
3⃣ Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position.
4⃣ Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles.
5⃣ Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle.
6⃣ Repeat for the desired number of repetitions and then switch sides.
1⃣ Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff.
2⃣ Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose.
3⃣ Keep your back and shoulders against the bench and your feet flat on the floor at all times.
4⃣ Complete each repetition in a slow and controlled manner.