One Arm Dumbbell Bench Press

This unilateral version of the bench press builds strength and stability while challenging your core.

Instructions

1. Lie on a flat bench holding one dumbbell above your chest, with your other arm resting at your side or helping to guide the weight into place.
2. Rotate your wrist so the palm faces away from your body.
3. Slowly lower the dumbbell to your side as you inhale, keeping control throughout.
4. Press the weight back up as you exhale, locking out your arm and squeezing your chest.
5. Complete the set, then switch arms and repeat.