One Arm Dumbbell Bench Press

A unilateral chest pressing exercise using a single dumbbell, building strength and stability while working one side of the chest independently.

Instructions

1. Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
2. Using your thigh to help, clean the dumbbell up so that you can hold it in front of you at shoulder width.
3. Use the hand you are not lifting with to help position the dumbbell over you properly.
4. Once at shoulder height, rotate your wrist forward so that the palm of your hand is facing away from you. This is your starting position.
5. Bring down the dumbbell slowly to your side as you breathe in, keeping full control of the weight.
6. Use the non-lifting hand only if needed to help balance the dumbbell; otherwise, keep it resting to the side.
7. As you breathe out, push the dumbbell up using your pectoral muscles.
8. Lock your arm at the top, squeeze your chest, hold for a second, then lower slowly.
9. Repeat for the prescribed number of repetitions, then switch arms.

Tips

• The unilateral nature of this exercise builds stabilizer muscle strength.
• Control the weight throughout the entire movement; never let it drop suddenly.
• Keep the dumbbell over your chest, not over your neck.
• The non-lifting side requires core stability to prevent rotation.
• Use balanced weight and repetitions on both sides.
• Start with moderate loads to develop proper form and stability.
• This exercise is excellent for addressing strength imbalances between sides.