As a unique exercise, the one arm bench press targets and builds strength in various muscles within your body. Doing this exercise works out your chest muscles that give your upper body a strong appearance. You also work out your shoulders, triceps and even your biceps! That means your arms will look good and also grow stronger. Plus this exercise can make your shoulder joint more stable. A stable shoulder is important because it makes you able to move your arms safely and easily.
The one arm dumbbell bench press is also good for muscle hypertrophy. As your muscles grow, this can accelerate your metabolism, which refers to how many calories your body burns. Burning more calories will keep you fit and healthy. And you need to switch up your workout too, because it puts your body to the test in different ways. This is toward improving for better results, making sure you don’t hit a plateau where you stop improving.
Equipment Required — One dumbbell + bench to lie on. To start, lie down on a bench with your feet placed flat on the floor. Make sure your noggin, back and butt are nicely stuck to the bench so you feel secure. Then, take a dumbbell in one hand with the palm facing toward the feet. You will drop the dumbbell to your chest slowly, folding your elbow around to 90 degrees. That is, when you bend your arm, it should make an uppercase "L" shape. Then press the dumbbell back to the starting position. This would be a complete one repetition. Make sure to maintain control during the entire movement, and to keep your arm and wrist straight.
It is imperative that you use the proper form and technique when performing this exercise to avoid injury. Begin with a lighter dumbbell—one that has handles. That way you can just work on getting the technique down. As you get stronger, you can gradually progress to heavier weights, but give your body time to adjust. During the upward phase, maintain your elbows as close to your body as possible. It not only assists you to lift properly but protects your arms too. Lower the weight in a controlled fashion. Which means you should not do a quick release.
As with any training, the storage rack takes time and practice to master. Beginners should definitely stick to a lighter weight and focus on getting form right. But as you slowly up the weight, it’s absolutely crucial to listen to your body. If you experience any pain or discomfort, that may indicate that you need to slow down.
Make sure to warm up before every workout also! Warming up can prevent injuries and improve performance. During this period, you may want to perform some easy movements such as jumping jacks or arm circles to prepare your body for the workout. Try to make at least a little progress every week, either by lifting heavier weights or doing one or two more repetitions. And that way you will continue to grow and improve!
The one arm dumbbell bench press has lots of variations like incline, decline, and neutral grip. The incline version hits your upper chest as well, and building that can help give a nice shape. But the decline version targets the bottom of your chest, so you can build up strength down there. Lifting a kettlebell allows you to maintain a neutral grip. This holds the potential to engage your core, as well as to stabilize your body as you lift.
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