Single Arm Dumbbell Incline Chest Press

Set the back of your bench to about Sit at the end of a bench with a dumbbell resting on your thigh (closer to your knee than your hip). Use a knee pop to lift the dumbbell into place and simultaneously lower yours back until you are laying on the bench. Rotate the wrist so the palms of hands are facing away on a slight angle with the elbow slightly tucked in. Keep your shoulder blades squeezed back and imagine you are grabbing the bench with your back. Keep your shoulders down and back and press the dumbbell until your elbow locks out. Lower the dumbbell under control until it touches your chest. Repeat for repetitions. If you can’t sit back up with the weight, you can drop it safely to the side. You can also rotate the dumbbell back to neutral position, bring the knee to the end of the dumbbell and use a body rock to sit up and stand up while holding onto the dumbbell.