Single-Arm Bench Press
How to: Single-Arm Bench Press
Primary Muscles Used:Chest, Pecs
Exercise Families:Horizontal Push
- Holding a dumbbell in your right hand with an overhand grip (palm facing away from your body), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Extend your right elbow to hold the dumbbell directly in front of your chest and place your left hand on your hip. This is your starting position.
- Inhale. Bend your right elbow outward to lower the dumbbell toward your chest until your arm forms a 90-degree angle.
- Exhale. Extend your right elbow and push the dumbbell away from your chest to return to the starting position. Complete half of the specified number of repetitions on one side before completing the remaining repetitions on the other side.
Alternative Exercises for Chest
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.