How to Do a One-Arm Dumbbell Bench Press

Learn how to do a one-arm dumbbell bench press from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.

Transcript

Hi. This is Max Tapper, again, for Howcast. Today we're gonna go through a one arm dumbbell press, all right? Obviously, that means we are gonna use one dumbbell instead of two. That's gonna put a little more stress on your core, it's going to have to work with a lot more balance and it's still gonna work your chest in a nice way. Follow me, here we go. So now you see the minute I have this up on one side, my body is now trying to right myself. So I'm fighting hard to pull this way, otherwise my weight will take me here, okay? A lot more core work. So on the way down, as normal, pausing at parallel, pressing right up to the top, slow on the way down, pause at parallel to the ground, straight up to the top. Now in this exercise, you don't really have to worry about your arm coming over to your mid-line, because you're fighting so hard to stay on this side of the bench. So, it's completely fine. Down, press, slow, down, press. Now, be very careful when you're doing these. You're obviously not going to be able to lift an extreme amount of weight. It's definitely not going to be what you're able to do on each arm, sometimes, with a flat bench, because your body is going to have such a high stability requirement in your core. Be very safe. Again, you don't need to go too deep when you're doing your press. Just use this as a peripheral exercise, something to tire yourself out, or to challenge your chest muscles a little differently than you normally do. In all reality, this exercise is fun, it's different, it's challenging, but it's just a secondary exercise. This is not going to be the big bulk builder, and just remember what it is. It's something just to change up the monotony of a normal workout. Be very careful when you're doing it, but don't think that this is going to be the big muscle building workout. Remember, do your big muscles first, flat bench, dumbbell press, push-ups, these come after.

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