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One Arm Dumbbell Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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One Arm Dumbbell Bench Press - Exercise Guide

Step 1

Hold a dumbbell in one hand.

Step 2

Lie on your back on a flat bench and place the dumbbell on top of your thigh. The plate should be the one touching your thigh.

Step 3

Clean the dumbbell up until it’s at shoulder level. Use your free hand to position the dumbbell accordingly and stabilize your position.

Step 4

Extend your arm holding the dumbbell upward. Continue until your arm is fully extended.

Step 5

After that, rotate your wrist so that your palm faces away from you. This is your starting position.

Step 6

Slowly lower the dumbbell to your side. Continue until the dumbbell is at shoulder level. Keep your control over the dumbbell to avoid swaying. You can use your free hand to help keep the dumbbell balanced if needed. Otherwise, just let it rest and relaxed on your side. Inhale as you do this movement.

Step 7

Pause for a moment then slowly lift the dumbbell until you’re back to your starting position. Exhale as you do this.

Step 8

After that, lock your arm and squeeze your chest muscles. Hold it for a second then release before you proceed with your next repetition.

Step 9

Complete your repetitions then switch arms and repeat the steps.


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