Exos | Formerly Core Performance

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Core Knowledge


Bench Press - 1 Arm Dumbbell

Starting Position

  • Supine (face up) on a bench, holding one dumbbell with right hand


  • Slide your body toward left edge of the bench and put your spine on the edge with half of your back and hips off the bench
  • Hold the right side of the bench slightly above your head with right hand and stabilize yourself by squeezing left glute
  • Press dumbbell up and toward center of your torso and then lower the dumbbell to the outside of your shoulder
  • Repeat for the prescribed number of repetitions, then switch sides

Coaching Keys

  • Contract glute on side off of bench
  • Keep stomach pulled in to stabilize your mid -section

You Should Feel It

  • Working your legs, glutes, core, chest, shoulders and triceps

Tags: Stability, Chest, Dumbbells, Strength