Single Arm Dumbbell Flat Chest Press

Sit at the end of a bench with a dumbbell resting on your thigh closer to your knees. Use a knee pop to lift the dumbbell into place and simultaneously lower yourself until you are laying on the bench. You can also use the other hand to help get yourself into position. 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. You can use the other arm as a counterbalance or keep your hand on your hip. 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 dumbbells back to neutral position, bring the knees to the end of the dumbbell and use a body rock to sit up and stand up while holding onto the dumbbell.