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One Arm Dumbbell Bench Press

Overall chest

Coach's Tips

It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!

How to

Starting Position

1. Start by lying flat on a bench with a dumbbell in one hand. 2. Your feet should be flat on the floor and your back should be flat against the bench. 3. Make sure that your shoulder blades are pulled back and down and your chest is lifted. 4. Position the dumbbell directly above your shoulder, with your arm fully extended and your wrist in line with your elbow.

Proper Form

1. Inhale as you slowly lower the dumbbell towards your shoulder. 2. Keep your elbow close to your side and your shoulder blades pulled back and down throughout the movement. 3. Exhale as you press the dumbbell back up to the starting position.

Breathing Technique

1. Inhale as you lower the dumbbell and exhale as you press the dumbbell back up. 2. Be sure to keep your breathing consistent throughout the exercise.


1. Make sure to keep your posture and form correct throughout the exercise. 2. Avoid using momentum to lift the weight and use only your muscles to press the weight up. 3. Do not lock out your elbow at the top of the movement.

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