Dumbbell One-Arm Side Lying Bench Press

The one-arm dumbbell press with the upper back on the bench and the knees stacked on the side away from the bell.

How to do it

Setup

Upper back on a flat bench, knees stacked to the side away from the bell, the bell at the chest, free hand on the hip.

Steps

Press the bell straight up over the shoulder.
Keep both shoulder blades on the bench as the hips pull the other way.
Lower the bell to the side of the chest under control.

Common mistakes

Working shoulder rolling off the bench: keep both blades on the pad. Elbow sinking far below the bench: stop where the shoulder still feels stable. Knees drifting back to the middle: keep them stacked on the side for the whole set.

Breathing

Inhale down, exhale on the press.