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man using weight bench and dumbbell man using weight bench and dumbbell

Single-Arm Dumbbell Chest Press

Body Part: Chest, Shoulders, Anterior Deltoids

Equipment: Bench, Dumbbells

Difficulty: Intermediate

Description

Step 1: Lie supine with neutral spine on a bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Hold the dumbbell at approximately shoulder level to begin slightly out to the sides of the body in line with the chest.

Step 2: Press the dumbbell up and in until the arm is completely extended ending with it directly above the shoulder.

Step 3: Reverse the pattern and return the starting position.

Step 4: Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the dumbbells to maintain balance at all times.