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 raise the dumbbell directly above your chest at shoulder width, palm facing forward.
• 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 the dumbbell, loading your chest and tricep, to where the handle is level with your chest.
• Press up without your body twisting or moving excessively to counterbalance. 

*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.