One Arm Flat Bench Press

Lie down on the flat bench as shown, holding a dumbbell in your hand. The hand with the dumbbell is pressed to the top of the thigh. The palms are facing each other. As soon as you lie down, help yourself with a push of the upper thighs and bring the dumbbell up in front of you as far as possible. You can help yourself with your free hand. Rotate your wrist so that your palm is facing forward. This will be your starting position. As you inhale, slowly lower the dumbbell. Carefully control its movement. Use your free hand to keep the dumbbell in balance until you gain confidence. As you exhale, squeeze the dumbbell using your pectoral muscles. Fix your hand at the top, tighten your chest, after a second pause, start moving down again. Hint: going down should take twice as long as going up. Perform the required number of repetitions, according to your training program. Change your hand and repeat the exercise. Attention: after the end of the exercise, do not place the dumbbell next to the bench, this movement may injure your wrist. Lift your legs off the floor by bending them at the knees. Rotate your wrist so that you can place the dumbbell on your upper thigh. At the same time, make a jerk, lifting your upper body and lightly pushing your legs forward. This movement will help you return to a sitting position. Only then put the dumbbell on the floor.