PushDBBench
Dumbbell bench press using one arm at a time while the opposite hand rests on the torso or hip, forcing the core to resist rotation while pressing — a strength and stability hybrid.
Demo: Exercise technique demo
Sets
3
Reps
8-10 per side
Rest
1:30
Contraindications
Start light — the anti-rotation demand is significant even with moderate loads.Setup
Lie on the bench holding one dumbbell in the working hand at shoulder level, free hand resting lightly on stomach or hip.
Execution
- 1Brace the core hard before initiating the press
- 2Press the dumbbell straight up without letting the torso rotate
- 3Lower with control to shoulder level
- 4Repeat for reps, then switch sides
Key cues
- Brace like someone's about to punch your stomach
- Don't let the hips or shoulders twist
- Press straight up, not toward center
- Keep the free hand light — not pushing off
Common faults
- Rotating the torso to help move the weight
- Letting the working-side hip rise off the bench
- Using the free hand to brace against the bench excessively
- Rushing the tempo, losing control
Tweaks
- Elevate feet for greater anti-rotation demand
- Perform on the floor as a single-arm floor press
- Alternate reps to combine both an anti-rotation and reactive-core challenge
Progressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Core
Secondary: Anterior Deltoid, Obliques
Sources
- Single-Arm Dumbbell Bench Press biomechanics discussion
- Anti-rotation core training - Squat University
Attribution: General S&C canon