13 – Single-Arm Dumbbell Bench Press
This exercise hits your chest like any awesome bench variation. But what makes it particularly special is that the other side of your body, specifically your core, has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, legendary strength coach.
The end result: The exercise sculpts your chest—and abs—to a greater degree.
Do it: Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest.
Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.
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