Single Arm Dumbell Bench Press

This is a great bench variation that will hit your core. When I say “core” I mean everything from the bottom of your glutes all the way to the bottom of your neck.

A few tips to maximize 1 Arm DB Bench Press.

=> Don’t let your hips rotate.

=> Keep your body as neutral as possible.

=> With the free hand make a fist to improve full body tension.

=> When possible try to have your feet touching the ground for a solid base

=> Train your weak side first and don’t let your weak side reps exceed your strong side.  For example if your left hand you can only do say 8 reps, only do 8 reps with your right (strong side) to achieve balance.

=> Twist the dumbell to a 45% angle at the bottom to allow a full stretch position

=> Hold your breath during the rep.  If the dumbell is moving don’t breath, hold your breath during the rep to improve tension.

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Give it a try and let me know how you find it.

Coach Rob