One Arm Dumbbell Bench Press Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
One arm dumbbell bench press focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Switch arms and repeat the movement.
Exercise FAQ
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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