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One Arm Dumbbell Press

What it does?

A variation of the bench press for advanced exercisers. Using one arm will train each arm equally and lying on a swiss ball will work your core muscles to keep you stable during the movement

What you need?

A swiss ball and dumbbell

How do you do it?

- Hold a dumbbell in one hand and lie flat on your back on a swiss ball in the bridge position
- Fully extend your arm that's holding the dumbbell above you
- Place the palm of your free hand across the chest
- Lower the dumbbell to beside your chest, bending the elbow
- Pause briefly at the bottom and press the dumbbell back up to the start position
- Do 3 sets of 8-12 repetitions

Key Points

- You must work to keep balanced throughout the movement so perform with caution the first time - Maintain good posture throughout



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Bench press
Cable cross over
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Dumbbell flys
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One arm dumbbell press
Press up
Press up on knees
Press up with rotation
Swiss ball press ups
Chest program
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