One Arm Dumbbell Bench Press Video & Instructions
One Arm Dumbbell Bench Press video exercise guide. On this page you'll learn how to do a One Arm Dumbbell Bench Press using the correct technique. Below you'll find the One Arm Dumbbell Bench Press video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
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Exercise Instructions:
Setup for the one arm bench press by getting the required dumbbell (note, use a lighter weight than you would usually use for dumbbell bench press) and sitting it at the end of a flat bench. Grasp the dumbbell with your left hand and rest it on your left thigh. Using your right hand for stability, rock back and push the dumbbell straight up. You can use your right hand to grasp the bench for stability. This is the starting position for the movement. Slowly lower the dumbbell until your chest muscle is fully outstretched (usually this is when the dumbbell is level with your chest). Pause, then squeeze the chest muscle as you raise the dumbbell back to the starting position. Repeat for desired reps, then repeat on your right arm.
Tips:
Slow and controlled movement. Start the exercise off with your weakest side, for most people this is the left.
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