One arm DB bench press

karky · 08-11-2006, 08:18 AM

Anyone ever tried this exersice?
Ive heard some good things about it, since obviously, being one armed, you have to really stabalize yourself. so i gave it a shot. and MAN did i feel it, felt it most in my shoulders though.
Anyone else ever tried these? thoughts, comments?

John Izzo · 08-11-2006, 08:35 AM

Awesome exercise...I like performing 1 arm/DB with a static hold in the "top" position and then bringing the opposite down in the press. Great work for teh stabilizers. We've tried them on the stability ball with 80lb DBs and we always get the stares in the gym.

What I have also incorporated was a punching action with a slight rotation while on the ball. Thats' a little advanced. The bench is great for just muscleling it out.

One tip: When you are bring the DB down towards your body, maintain a neutral grip. As you press, rotate (pronate) the wrist (like a normal bench grip). The neutral grip in the down position makes it easier on the shoulder capsule and helps prevent impingment (especially if you go into a deep extension).

-John

karky · 08-11-2006, 08:47 AM

thanks for the tip! i actually noticed that today, but i tried to keep the grip in the normal bench position, thinking it was better, so thanks, ill remember that next time! I could only use two 20kg DBs for 10 reps and 3 sets.

I. Kay · 08-11-2006, 09:17 AM

The first time I did those, my neck was fried awfterwards! :P

I slowly figured out how to do it properly, lowered the weight, etc.

I didn't know about the neutral-grip advantage, though. SA, in your opinion is this ONLY during one-arm versions, because of the imbalanced weight and possibility of different range of motion?

John Izzo · 08-11-2006, 09:33 AM

Quote:

Originally Posted by RockHard

The first time I did those, my neck was fried awfterwards! :P

I slowly figured out how to do it properly, lowered the weight, etc.

I didn't know about the neutral-grip advantage, though. SA, in your opinion is this ONLY during one-arm versions, because of the imbalanced weight and possibility of different range of motion?

I do neutral grip for any pressing movements because I bring the bar/DB down low because of of the greater mobility I have. The neutral grip allows for greater space in the subacromial space and the head of the humerus. (I believe Bill is better at explaining that...) Not everyone should do that (bring the weight low--it is dependant on shoulder girdle flexibility, impingment symptons, and overall RTC strength. However, I teach all my athletes and clients drills to increase extension and effecient ROM.

I. Kay · 08-11-2006, 09:36 AM

That's cool, SA. Back when I first started pressing again, after a couple years of shoulder issues, I started with NG dumbbell presses. Thing is, I'm looking to move to the bar again. Obviously you can't do it on a bar. Now, if I wanted to do single-arm presses, it'd be with a db, but if I want it to translate to the bar... would I still do NG to avoid impingement, or remain in the same path of where the bar would go?

Thanks SA-

karky · 08-11-2006, 09:46 AM

Quote:

Originally Posted by standAPART

I do neutral grip for any pressing movements because I bring the bar/DB down low because of of the greater mobility I have. The neutral grip allows for greater space in the subacromial space and the head of the humerus. (I believe Bill is better at explaining that...) Not everyone should do that (bring the weight low--it is dependant on shoulder girdle flexibility, impingment symptons, and overall RTC strength. However, I teach all my athletes and clients drills to increase extension and effecient ROM.

so, is it still a good idea for a normal guy like me to do it? I think i have pretty good flexibility, i can bring the weight pretty low, which i do.

Jimbo · 08-11-2006, 12:05 PM

Gotta try these.

Lost Dog · 08-12-2006, 09:15 PM

I love this one.

I try to make sure to have at least one 1 handed push and one 1 handed pull each week.

Sometime I do these alternating right, left, right, left, but lately, I've done all left, then all right.

EdChap · 08-13-2006, 09:58 AM

I just did one arm push presses with a neutral grip and these are well worth a try on top of any 1 arm bench pressing.

wannabe · 08-13-2006, 08:37 PM

I did these for a month actually. I had very good results. I increased my bench press by about 30 lbs. I do them with 1 db. I hold out my empty hand for balance. I recommend it big time for big gains. Each set I increased the weight by 5lbs. I started out at 55 and went to 85. That's where I maxed out at. And I never did more than 7 reps.

TimmyTM · 08-13-2006, 10:05 PM

Quote:

Originally Posted by RockHard

That's cool, SA. Back when I first started pressing again, after a couple years of shoulder issues, I started with NG dumbbell presses. Thing is, I'm looking to move to the bar again. Obviously you can't do it on a bar.

You could always rotate in a supinated grip when you use a barbell.