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.
Give it a try and let me know how you find it.
Rob King is a Competitive PowerLifter, Coach and Writer.