Chest Exercise – 1 Arm Dumbbell Bench Press

Chest Exercise – 1 Arm Dumbbell Bench Press :: Bodybuilding Tips

The Dumbbell Bench Press is one of the most popular chest building exercises. To build your chest muscles you can perform Barbell Presses, Dumbbell Flyes, or Dumbbell Presses. There are several types of Dumbbell bench press:

1) Flat Bench Dumbbell Press:
 

|| Flat Bench Dumbbell Chest Press |Click|
|| Flat Bench Alternating Dumbbell Chest Press |Click|
|| Flat Bench 1 Arm Dumbbell Chest Press

2) Incline Bench Dumbbell Press:

|| Incline Bench Dumbbell Chest Press |Click|
|| Incline Bench Alternating Dumbbell Chest Press |Click|
|| Incline Bench 1 Arm Dumbbell Chest Press |Click|

3) Decline Bench Dumbbell Press:

|| Decline Bench Dumbbell Chest Press |Click|
|| Decline Bench Alternating Dumbbell Chest Press |Click|
|| Decline Bench 1 Arm Dumbbell Chest Press |Click|

In this tutorial we'll only learn about Flat Bench 1 Arm Dumbbell Chest Press. Comparing the Dumbbell Bench Press to the Barbell Bench Press, both bench presses are great chest exercises. This is the 3rd Flat Bench Dumbbell Press.

The most popular way to work the pectorals and chest is with 2 dumbbells at the same time; however, when you only use 1 dumbbell at a time you will increase shoulder stability and significantly challenge your core muscles.

When you only have one dumbbell in your hand there is no second dumbbell to counter balance your body, so your core muscles have to work extremely hard to keep your body stabilized.

The more you challenge your stability, the more the abdominals and lower back muscles must work, which can lead to increased pressure and challenge on the lower back. You should always start with the easiest version and progress only once your master that level.

The Exercises Process:

Starting Position: While lying on a flat bench, hold one dumbbell with your palm facing down at chest level. Place your opposite hand on your hip. Keep your feet facing forwards and firmly on the floor or place your feet on the bench to further increase the stability challenge.

Form: Exhale and press the dumbbell straight towards the ceiling. Hold for a brief second at the top and then slowly lower to the starting position.

Personal Trainer Tips: Changing your foot placement can also significantly increase the challenge on your core muscles. Placing your feet on a bench will challenge your core stability more than when your feet are on the floor. Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.

You can change many different things about arm exercises and upper body exercises to increase your core stability. Using one dumbbell during chest and pectoral exercises makes your core muscles work much harder. Increasing your core stability can decrease your risk of injury, support improved posture, and increase athletic and functional performance.

Here is the Video Clips For You, For More Help

Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.

Try this sample Bench Press Workouts. You can try 2 other Dumbbell Flat Bench Presses: Flat Bench Dumbbell Chest Press and Flat Bench Alternating Dumbbell Press which you can find in the next tutorial. And you can also learn the 2nd & 3rd Dumbbell Chest Exercise : Incline Dumbbell Press and Decline Dumbbell Press exercises in my next Chest Exercise Tutorial.