One Arm Dumbbell Bench Press

March 20, 2015 - Chest Exercises, Dumbbell Chest Exercises, Dumbbell Exercises
One Arm Dumbbell Bench Press



Position one dumbbell at the end of a flat bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the dumbbell at the end of your thigh and sit down at the edge of flat bench. Then push the dumbbell with your thigh and lie back on the bench, with the dumbbell straight up above your chest. rtate the dumbbell forward so that the palm of your hand are facing your feet. This will be your starting position.


As you inhale start lower the dumbbell in controlled motion until the dumbbell stand right to the sides of your middle chest, with your upper arm and forearm creating a 90-degree angle. From this position bring the dumbbell back up to the starting position as you exhale. Contract the chest at the top, hold for a second and repeat the movement for desire reps. When you finish switch the arms and repeat the set.