One-arm dumbbell bench press

Level

Beginner

Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material

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Objective

Research shows that training unilaterally, the muscles can produce more force through an increased activation of muscle fibres, especially fast-twitch fibres. Some studies report that up to 20% more force can be produced in unilateral training compared to bilateral training.

Unilateral pressing places a higher demand on the core muscles to stabilise the movement.

Unilateral training promotes the development of more symmetrical strength and reinforces neuromuscular coordination.

Starting Position

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Execution

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Coaching Keys

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Variations

You can replace the bench by a stability ball to add another element of instability, placing an even higher demand on the core.