One Arm DB bench presses

**Keith Wassung** · 09-01-2005, 01:40 PM

I have been "experimenting" with doing dumbell bench presses, actually a slight incline db bench, where I am only using one arm at a time. The reason for this is its much easier to hoist one dumbell into position and there is a lot of torso/midsection involvement in stablizing the dumbell-you really have to stay tight in the torso to be able to do this. I also find that I have to use my free hand as a brace, by holding a power rack on the site. As I said, I am experimenting with this-more as a "muscle move" than a power/strength move.

any thoughts, opinions, personal experiences with similar moves?

**ravadongon** · 09-01-2005, 02:28 PM

I've tried one arm dumbbell cleans, one arm dumbbell snatches and one arm dumbell shoulder presses, when I had to workout at home, since we only have adjustables so I had to pack most the weight onto one. They feel really weird at first and definitely a lot of core involved in these one arm lifts.

GameDayDog · 09-04-2005, 05:20 PM

I meant to reply to thys thread a long tyme ago..

Anywayz.. the art of training half the body at a tyme isn't really anythyng new... It just so happens there was an article in the January 2005 issue of Flex dedicated to it.... Hey.. Don't look at me lyke that.. Arnold was on the cover.. *D

The article's called - Side Effects by Tim Scheett, PhD

A few of the exercyses include -

Chest - Incline, Flat & Decline Dumbbell Press, Cable Flies (flat, incline & decline), Cable Crossover.

Shoulders - Front Raise (Dumbbell or Cable), Cable Lateral Raises, Bent Over Lateral Raise (dumbbell or cable), Dumbbell Upryght Row.

Triceps - Kickback (Dumbbell or Cable), Cable Pressdown (D-handle or Rope), Lying Dumbbell Extension.

Back - Seated Cable Row, Straight Arm Pulldown

Biceps - Dumbbell Curl (seated, incline, standing), High-Pulley Cable Curl.

Legs - Step-up, Dumbbell or Barbell Lunge, Leg Curl (standing, seated or lying), Stiff-Legged Dumbbell Deadlyfts..

A sample routine would consist of the following..

Workout 1 - Upper Ryght

Flat Bench Dumbbell Press - 2 sets x 10
Incline Bench Dumbbell Fly - 2x12
Standing Dumbbell Press - 2x10
Dumbbell Lateral Raise - 2x12
Dumbbell Shrug - 2x10
Dumbbell Row - 2x10
Pulldown to Front (with a D-handle) - 2x12
Seated Overhead Dumbbell Extension - 2x12
Reverse Grip Cable Pressdown (with D-handle) - 2x12
Dumbbell Preacher Curl - 2x12
Cable Curl (with a D-handle) - 2x12

Workout 2 - Upper Left

Workout 3 - Lower Right

Leg Press - 4x10
Leg Extension - 3x12
Lying Leg Curl - 3x12
Leg Press/Calf Raise - 2x12
Standing Calf Raise - 2x12

Workout 4 - Lower Left

******

Of course, if it were me, I'd probably do Upper ryght, lower left, upper left, lower ryght... or I'd rotate it around each tyme... so it's lower ryght, upper ryght, upper left, lower left.. I just lyke being different.. Anywayz.. I hope thys helps...

Oh yeah.. a few of the benefits are - Crossover Effects - When you focus all efforts on one syde of your body, the resting side also receives nervous stimulation which encourages muscle regeneration & growth and increased blood flow, enhancing the delivery of oxygen, nutrients and hormones to those resting muscles whyle helping to flush away waste products left over from previous workouts...

Also, Balanced Development, A stronger core & Shock value.. I figured I should explain the fyrst one in greater detail..

Peace..~G

Apootheosis · 09-05-2005, 02:19 AM

imo dumbells are the last step im willing to take in the spectrum of stabilizers vs. muscle growth. Probably the optimal choice too. Any further and it would be hypocritical to laugh at the guy doing squats on a bouncy ball.

**DarkFalcon** · 09-14-2005, 03:59 AM

So how is this going Keith? Can't say it really appeals to me since I've had little success in the past with unbalanced lifts.

Ihateeveryone · 09-19-2005, 12:29 AM

I watched a guy at my gym do one armed bench presses the other day. Admittedly, he only had one arm.... :bigthumbu

**DarkFalcon** · 09-19-2005, 12:31 AM

Quote:

Originally Posted by Ihateeveryone

I watched a guy at my gym do one armed bench presses the other day. Admittedly, he only had one arm.... :bigthumbu

lol...is it wrong to laugh at that.

Ihateeveryone · 09-19-2005, 01:34 AM

Quote:

Originally Posted by DarkFalcon

lol...is it wrong to laugh at that.

Nope. I did

**Keith Wassung** · 09-19-2005, 06:38 PM

Quote:

Originally Posted by Ihateeveryone

I watched a guy at my gym do one armed bench presses the other day. Admittedly, he only had one arm.... :bigthumbu

That is true dedication-you really have to hand it to him.

Ihateeveryone · 09-20-2005, 12:16 AM

Well, yeah - but only having one half of the body being huge, the other half tiny...

**Peaked_18** · 09-20-2005, 02:01 AM

Quote:

Originally Posted by Keith Wassung

I have been "experimenting" with doing dumbell bench presses, actually a slight incline db bench, where I am only using one arm at a time. The reason for this is its much easier to hoist one dumbell into position and there is a lot of torso/midsection involvement in stablizing the dumbell-you really have to stay tight in the torso to be able to do this. I also find that I have to use my free hand as a brace, by holding a power rack on the site. As I said, I am experimenting with this-more as a "muscle move" than a power/strength move.

any thoughts, opinions, personal experiences with similar moves?

Good exercise, focus on full contraction.

Just_Shruggin · 10-10-2005, 08:24 PM

Yep, I love unilateral exercises. People tend to forget that the body can usually handle more weight then they lift, but its their CNS holding them back. When you do lifts like the one arm db bench, you're training your CNS to be tougher, in turn you'll be able to handle more weight on regular db bench press, which will equal to bigger muscles.

-Shruggin

09-01-2005, 01:40 PM	#1
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	One Arm DB bench presses I have been "experimenting" with doing dumbell bench presses, actually a slight incline db bench, where I am only using one arm at a time. The reason for this is its much easier to hoist one dumbell into position and there is a lot of torso/midsection involvement in stablizing the dumbell-you really have to stay tight in the torso to be able to do this. I also find that I have to use my free hand as a brace, by holding a power rack on the site. As I said, I am experimenting with this-more as a "muscle move" than a power/strength move. any thoughts, opinions, personal experiences with similar moves?

09-01-2005, 02:28 PM	#2
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	I've tried one arm dumbbell cleans, one arm dumbbell snatches and one arm dumbell shoulder presses, when I had to workout at home, since we only have adjustables so I had to pack most the weight onto one. They feel really weird at first and definitely a lot of core involved in these one arm lifts. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-04-2005, 05:20 PM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	One Syded Training... I meant to reply to thys thread a long tyme ago.. Anywayz.. the art of training half the body at a tyme isn't really anythyng new... It just so happens there was an article in the January 2005 issue of Flex dedicated to it.... Hey.. Don't look at me lyke that.. Arnold was on the cover.. D The article's called - Side Effects by Tim Scheett, PhD A few of the exercyses include - Chest - Incline, Flat & Decline Dumbbell Press, Cable Flies (flat, incline & decline), Cable Crossover. Shoulders - Front Raise (Dumbbell or Cable), Cable Lateral Raises, Bent Over Lateral Raise (dumbbell or cable), Dumbbell Upryght Row. Triceps - Kickback (Dumbbell or Cable), Cable Pressdown (D-handle or Rope), Lying Dumbbell Extension. Back - Seated Cable Row, Straight Arm Pulldown Biceps - Dumbbell Curl (seated, incline, standing), High-Pulley Cable Curl. Legs - Step-up, Dumbbell or Barbell Lunge, Leg Curl (standing, seated or lying), Stiff-Legged Dumbbell Deadlyfts.. A sample routine would consist of the following.. Workout 1 - Upper Ryght Flat Bench Dumbbell Press - 2 sets x 10 Incline Bench Dumbbell Fly - 2x12 Standing Dumbbell Press - 2x10 Dumbbell Lateral Raise - 2x12 Dumbbell Shrug - 2x10 Dumbbell Row - 2x10 Pulldown to Front (with a D-handle) - 2x12 Seated Overhead Dumbbell Extension - 2x12 Reverse Grip Cable Pressdown (with D-handle) - 2x12 Dumbbell Preacher Curl - 2x12 Cable Curl (with a D-handle) - 2x12 Workout 2 - Upper Left Workout 3 - Lower Right Leg Press - 4x10 Leg Extension - 3x12 Lying Leg Curl - 3x12 Leg Press/Calf Raise - 2x12 Standing Calf Raise - 2x12 Workout 4 - Lower Left ***** Of course, if it were me, I'd probably do Upper ryght, lower left, upper left, lower ryght... or I'd rotate it around each tyme... so it's lower ryght, upper ryght, upper left, lower left.. I just lyke being different.. Anywayz.. I hope thys helps... Oh yeah.. a few of the benefits are - Crossover Effects - When you focus all efforts on one syde of your body, the resting side also receives nervous stimulation which encourages muscle regeneration & growth and increased blood flow, enhancing the delivery of oxygen, nutrients and hormones to those resting muscles whyle helping to flush away waste products left over from previous workouts... Also, Balanced Development, A stronger core & Shock value.. I figured I should explain the fyrst one in greater detail.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-05-2005, 02:19 AM	#4
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	imo dumbells are the last step im willing to take in the spectrum of stabilizers vs. muscle growth. Probably the optimal choice too. Any further and it would be hypocritical to laugh at the guy doing squats on a bouncy ball. __________________ lawlz

09-19-2005, 12:29 AM	#6
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	I watched a guy at my gym do one armed bench presses the other day. Admittedly, he only had one arm.... :bigthumbu __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

09-14-2005, 03:59 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	So how is this going Keith? Can't say it really appeals to me since I've had little success in the past with unbalanced lifts.

09-20-2005, 12:16 AM	#10
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Well, yeah - but only having one half of the body being huge, the other half tiny... __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

10-10-2005, 08:24 PM	#12
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 3	Yep, I love unilateral exercises. People tend to forget that the body can usually handle more weight then they lift, but its their CNS holding them back. When you do lifts like the one arm db bench, you're training your CNS to be tougher, in turn you'll be able to handle more weight on regular db bench press, which will equal to bigger muscles. -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

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