Bench with one hand lying on a flat bench

Bench press one arm lying on a horizontal bench technique of implementation of exercise:

1. Lie on a horizontal bench as shown in the figure, holding a dumbbell. The hand with the dumbbell when it is pressed to the upper thigh. Palms facing each other.
2. Once you lay down, help yourself push your upper thighs and move the dumbbells up in front of him as possible. Unable to help himself with his free hand.
3. Rotate the wrist so that the palm was facing forward. This will be your initial position.
4. On the inhale slowly lower the dumbbell. Keep an eye on its movement. Use free hand to hold the dumbbell in balance until you gain confidence.
5. On the exhale, squeeze the dumbbell using chest muscles. Fix the hand at the top, Flex the chest, after a moment’s pause again start to move down. Hint: the downward movement should take twice the time than going up.
6. Complete the required number of reps according to your training program.
7. Change hand and repeat the exercise.

Note: after exercises do not place a dumbbell next to the bench, this movement can injure your wrist.

Lift legs from the floor bending them at the knees. Rotate the wrist so that you could put a dumbbell on upper thigh. At the same time do the jerk, raising your upper body and easy push legs forward. This movement will help you to return to a sitting position. Only then put the dumbbell on the floor.