Triceps Bench Press One Barbell

A unilateral bench press variation using one arm to press a barbell, emphasizing tricep engagement and core stability.

Instructions

1. Lie flat on a bench with your feet firmly planted on the floor
2. Hold the barbell with one hand positioned above your chest, with your arm bent at the elbow
3. Your upper arm should be at roughly a 45-degree angle from your body
4. Brace your core and maintain full-body contact with the bench
5. Press the barbell upward by extending your arm, driving through your tricep
6. Fully extend your arm at the top while maintaining stability
7. Lower the barbell with control back toward your chest
8. Repeat for the prescribed number of repetitions, then switch to the opposite arm

Tips

• This unilateral variation builds single-arm strength and improves stability imbalances
• Maintain tight core engagement to prevent excessive rotation or instability
• Use controlled weight to ensure proper form; lighter weight helps with single-arm pressing
• This exercise demands greater stabilizer muscle engagement than bilateral pressing
• Ensure both sides are trained equally for balanced strength development
• Progress gradually to avoid overloading and compromising shoulder health