One-Arm Dumbbell Bench Press
Even though this exercise is not a bodyweight based exercise it is an excellent exercise for training yourself to prepare for One-Arm Pushups (the ultimate upper body bodyweight pressing strength exercise) because it mimics the motion very similarly and it also greatly involves the abdominal muscles just like a One-Arm Pushup (whereas regular Flat Dumbbell Bench Presses do not).
In order to perform the exercise; lay flat on your back on a flat bench with a dumbbell in one hand. Starting with the dumbbell at your armpit of the arm that is holding the dumbbell, press the dumbbell upwards until the arm fully extends at the top. After that, lower the weight back down the the starting position and allow the chest muscle to stretch back deeply and then smoothly transition into the next rep by pressing the weight upward again. By engaging the chest stretch you will find that your torso will tilt slight toward the side that is holding the dumbbell which will cause you to engage your obliques in the exercise. The more you engage your obliques and other abdominal muscles in the press, the stronger you will become on the lift, and the more applicable that strength will be for real body weight strength in eventually performing the One-Arm Pushup.
You may face the palm of your hand inward (hammer grip) or towards the front (standard grip) on this exercise. Or you may even rotate the dumbbell from one of those positions into the other as you press the dumbbell up and lower it down. Any of those grip options are completely acceptable on this exercise and each will hit the muscles slightly differently and will engage the stretch of the chest slightly differently as well.
Make sure to keep both of your feet firmly planted on the floor on each side of the bench and make sure to keep your chest out, your upper back arched, and your lat tight on the pressing arm throughout the entire exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
In order to perform the exercise; lay flat on your back on a flat bench with a dumbbell in one hand. Starting with the dumbbell at your armpit of the arm that is holding the dumbbell, press the dumbbell upwards until the arm fully extends at the top. After that, lower the weight back down the the starting position and allow the chest muscle to stretch back deeply and then smoothly transition into the next rep by pressing the weight upward again. By engaging the chest stretch you will find that your torso will tilt slight toward the side that is holding the dumbbell which will cause you to engage your obliques in the exercise. The more you engage your obliques and other abdominal muscles in the press, the stronger you will become on the lift, and the more applicable that strength will be for real body weight strength in eventually performing the One-Arm Pushup.
You may face the palm of your hand inward (hammer grip) or towards the front (standard grip) on this exercise. Or you may even rotate the dumbbell from one of those positions into the other as you press the dumbbell up and lower it down. Any of those grip options are completely acceptable on this exercise and each will hit the muscles slightly differently and will engage the stretch of the chest slightly differently as well.
Make sure to keep both of your feet firmly planted on the floor on each side of the bench and make sure to keep your chest out, your upper back arched, and your lat tight on the pressing arm throughout the entire exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com