Pushcompound
SINGLE-ARM DUMBBELL BENCH PRESS
Custom Training: Single-Arm Dumbbell Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Lie on a flat bench with one dumbbell above the chest; keep the pelvis level during each press.
- 2
Press the handles or weights forward above the chest without lifting the shoulders.
- 3
Return slowly until the upper arms reach a comfortable depth.
THE STANDARD
Custom Training: Single-Arm Dumbbell Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep wrists stacked over the elbows and the torso stable.
COMMON MISTAKES
Bouncing at the bottom or lifting the shoulders away from the support.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
DumbbellBench