The bench press is by far the most well-known, if not overused, exercise in the bodybuilding program despite possibly being the most dangerous lift in the gym because it is such a great chest (and ego!) builder.
Bodybuilders actually enjoy it so much that they occasionally need to take a vacation from it in order to advance farther in their training.
The height of irony is when a person is deemed stronger because he can bench press more than others despite having a weak back and underdeveloped legs.
Even yet, the single-arm dumbbell bench press should be tried if you feel like it's time to move on from bench pressing because it's not the only effective chest exercise there is.
Bench press with one dumbbell and one arm
The chest, shoulders, and triceps can all be built with this exercise, despite the fact that it is one of the least popular exercises in the gym.
For pure mass and strength, this is the ideal old-school chest workout
What exercise uses a single arm and a dumbbell?
Even yet, the single-arm dumbbell bench press should be tried if you feel like it's time to move on from bench pressing because it's not the only effective chest exercise there is.
Bench press with one dumbbell and one arm
The chest, shoulders, and triceps can all be built with this exercise, despite the fact that it is one of the least popular exercises in the gym.
The single-arm dumbbell bench press is essentially a full-body exercise that works the entire upper body as well as the core. Above all else, it's the ideal tool for addressing any muscular imbalances you could have in the distribution of strength and size in your upper body.
All unilateral exercises are excellent for rousing a few key muscles that aren't given enough attention throughout your normal practice. The pectoralis major, in particular, will be doing the most of the effort in this exercise, with the abdominal muscles assisting in stabilizing the body throughout the movements.
You'll need to exert a ton of stress in your legs, core, and opposing arm to carry it out correctly. Each side of your body performs the same amount of work because you won't be spreading the weight over a barbell.
execution of a single-arm bench press
Everything depends on how your body is positioned if you want to perform the exercise properly and prevent slipping off the bench at the same time. Put your head, upper back, and lower back into a bench while holding a dumbbell (or kettlebell, if you like). The lower back should be slightly arched. Try performing the exercise with a semi-pronated or neutral grip to make it less taxing on your shoulders.
Push your feet firmly into the ground to ensure total stability and maintain a flat pelvis and buttocks on the bench for core stability. You still have a choice in how your feet are positioned; you may either have them flat with your knees bent to 90 degrees or have them fully extended with your toes dug into the ground.
Since you want the opposite, unloaded side of the body to engage in the effort as well, it's imperative to avoid clinging to the bench for support.
Last, but not least, try out 2-4 sets of 6-10 repetitions on each side to see how it goes.
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