First Of All Thanks For Landing This Article, If You Are Searching for How To Do One-Arm Dumbbell Bench Press Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The One-Arm Dumbbell Bench Press
- Force: Push
- Dynamic stabilizer: Biceps Brachii (short head only)
- Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Target muscle: Sternal (Lower) Pectoralis Major
- Mechanics: Compound
How To Do One-Arm Dumbbell Bench Press?
- Holding a dumbbell in one hand.
- Sit on a flat bench and rest the dumbbell on your knee.
- Kick the dumbbell up with your knee as you lie supine (on your back) on the bench.
- Position the dumbbell next to the side of your chest and hold it using a neutral or hammer grip (palm facing inward).
- Your wrist should be directly under your elbow, and your elbow should be flexed and tucked into your body a little.
- Spread your feet and grasp the bench with your free hand for support.
- Exhale as you press the dumbbell upward and inward in an arcing motion until your arm is fully extended over your chest.
- Inhale as you reverse the movement and lower the dumbbell to the starting position.
- Repeat for the prescribed number of repetitions.
- After you have finished, bring the dumbbell gently down onto your knee and sit up.
- Repeat the exercise with your opposite arm.
- Unilateral (single-sided) exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance, and coordination.
- By putting your body out of balance, they also force the recruitment of more stabilizer muscles, especially in your core.
- Keeping your elbow tucked into your body a little and using a neutral grip make the one-arm hammer-grip dumbbell bench press safer on your shoulder joint.
How To Do One-Arm Dumbbell Bench Press Video:
- This is the closest video demonstration I could find to the one-arm hammer-grip dumbbell bench press.
- The form is decent, but he’s using more of a pronated grip than a hammer grip.
- I would also very strongly recommend against switching hands while the dumbbell is over your body.