Dumbbell Lying One-Arm Press

The flat dumbbell bench press one arm at a time; the lone bell pulls the body sideways, so the trunk works to keep it flat.

How to do it

Setup

Flat bench, one bell at the side of the chest, free hand on the bench or the hip.

Steps

Press the bell up from the side of the chest to a straight arm.
Hold both shoulder blades and the hips against the bench.
Bring it back beside the chest, then press with the other arm.

Common mistakes

Rolling toward the bell: brace; both shoulders stay down. Elbow flaring out to 90°: tuck it toward 45°. Lifting the far hip to help: glutes stay on the bench.

Breathing

Inhale down, exhale on the press.