One Arm Dumbbell Bench Press

Instructions

1. 1

   Lie flat on a bench with your back supported and feet flat on the ground.

2. 2

   Hold a dumbbell in one hand with your palm facing towards your feet.

3. 3

   Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.

4. 4

   Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.

5. 5

   Pause for a moment at the bottom, then push the dumbbell back up to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch to the other arm.