Single-Arm Dumbbell Bench Press

How to perform it

Step-by-step instructions

1. 01Lie on a bench with one dumbbell held at chest level.
2. 02Plant both feet and brace the trunk to resist rolling toward the weight.
3. 03Press the dumbbell over the shoulder until the arm is nearly straight.
4. 04Keep the free shoulder and hip heavy on the bench.
5. 05Lower the dumbbell to chest level under control and complete the side before switching.