One Arm Dumbbell Bench Press
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The single arm kettlebell row is a popular muscle and strength building exercise that works the muscles of the back and core simultaneously.
One arm dumbbell bench press. There are a million and one variations to choose from 1 arm push presses 1 arm db rows etc. Start by laying on the back with a dumbbell in one hand with both arms even the non weighted hand extended at the top of the bench press. What does it do. Inred dual ab wheel.
This variation demands greater stability demand from the shoulder shoulder girdle and core because of the unbalanced load. But while it s stating the obvious the 1 arm db bench press is an awesome way to train overall upper body strength whether you re looking to build steel plated pecs or triceps the size of kansas. One variation of the bench press is the single arm dumbbell bench press. As such you lie down on the bench so that you miss and your right cheek is on the bench and the left one is off.
Kick the weight to the shoulder and lie back positioning the dumbbell to the side of your chest with the forearm and upper arm forming. Likewise the left side of your upper body is hanging off the side of the bench and the right side is on the bench. Single arm dumbbell bench press top. Set yourself up to do a conventional one arm dumbbell bench press but pretend you re drunk.
With the dumbbell in one hand its weight is working to rotate your body toward it challenging your core specifically your internal and external obliques to stabilize you and keep you flat. The single arm dumbbell bench press is an upper body strength exercise for the chest shoulders and triceps. It has all the same benefits as a single arm dumbbell row but some people find a kettlebell more comfortable to hold during the movement. One arm dumbbell bench presses however give you the option to train each press individually bringing up weak points in the shoulders triceps and pecs.
As a bonus the unilateral load simultaneously forces your core to stabilize your body to prevent you from corkscrewing off the bench. Performing the exercise with a single arm improves muscular balance on both sides of the body while also actively engaging the core.
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