Tip: Bench Press With One Arm

Strengthen your pecs, shoulders, triceps, and core with this exercise. Here's how to do it.

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Fix You Imbalances, Get Stronger

It's common to see pressing imbalances, specifically on horizontal presses like the bench. Combining huge muscular imbalances with heavy barbell lifts goes together as well as getting kicked in the nuts and fired in the same day. As such, they're best kept separate.

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.

One-Arm Dumbbell Bench Press

  1. Sit down on a bench with one dumbbell resting on your thigh. 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 a 90-degree angle under the dumbbell.
  2. Screw your feet into the ground and put your non-working hand on your hip to stabilize your core.
  3. Explosively press the dumbbell up until the elbow is fully extended and then lower the weight back under control just outside the chest.
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook