Benefits of Using Only One Arm One variation of the bench press is the single-arm dumbbell bench press. Make sure the elbows face in towards each other as much as possible – they shouldn't flare out. Step 2: Press the dumbbells straight up in front of you and squeeze the crap out of the handles.

Dumbbell French press – Step-by-step technique Step 1: Start by lying on a bench, holding a dumbbell in each hand, with them resting on your chest. This variation demands greater stability demand from the shoulder, shoulder girdle and core, because of the unbalanced load. I initially started performing the one arm dumbbell French press because I ran out of heavier dumbbells when performing the two handed overhead triceps extension… The one arm French press is an exercise I’ve only recently introduced into my routine and boy it is tougher than it looks! French Press How-To Slide forward in an upright seat or set the adjustable bench one notch shy of 90 degrees. Grip the bar with a false (thumbless) narrow grip.