Single Arm Bench Press

  1. While sitting on a flat bench, grab a dumbbell and rest it on top of your thigh. Ease yourself to lay down facing upward.

  2. Align the hand and elbow with the middle of your chest, and have your forearms erected vertically.

  3. Press the weight up to full arm extension in a straight, vertical path.

  4. Slowly descend to the starting position.