The one-arm bench press is a demanding exercise requiring a stable body position. Learn the technique with an instructor and use a spotter when needed.

Muscle group: Chest

Steps

Lie on a flat bench with feet firmly on the floor and abs braced. Hold a dumbbell in one hand beside your chest. Press it up until your arm is straight without forcing the elbow into lockout. Slowly lower under control. Complete the repetitions with one arm, then switch.

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