One Arm Dumbbell Bench Press

One Arm Dumbbell Bench Press Instructions

• Brace your trunk and shoulder with your feet firmly planted on the ground.
• Lay back on the bench and press the dumbbells above your chest at shoulder-width with your hands in a relatively neutral position.
• Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
• This creates a stable shoulder position to press from.
• With your core and shoulders braced, lower one dumbbell, loading your chest and tricep, to where the handle is level with your chest.
• Your opposite arm is supporting the other dumbbell at the top position. 
• Press up without your body twisting or moving excessively to counterbalance then alternate arms.

*Tips*

• Use a lighter weight than you normally would for a standard DB bench press.
• This exercise is great for core development and ironing out upper body imbalances.
• Feel your chest and tricep loading on the descent. 
• Your hands can rotate subtly through the movement.
• Do not let your elbows excessively flare internally or externally.
• Keep a strong shoulder and upper back position while holding the non-working arm above you.