Strength

Dumbbell Half Off Bench Press

Boost your upper body strength and stability with the Dumbbell Half Off Bench Press exercise. This unique move focuses on the chest, stabilizing muscles, arms, and shoulders by targeting one side of your body at a time.

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Dumbbell Half Off Bench Press instructions

Step-by-step instructions

Place your dumbbells at the end of the bench.

Sit on the very edge of the bench and lay back while lifting one weight at a time.

Let half of your upper body hang off the bench to create a greater range of motion.

Press the weights straight up until your arms are fully extended.

Lower the weights back down in a controlled manner until your elbows are slightly below the plane of your body and repeat for the programmed number of reps.

Place your dumbbells at the end of the bench.

Sit on the very edge of the bench and lay back while lifting one weight at a time.

Let half of your upper body hang off the bench to create a greater range of motion.

Press the weights straight up until your arms are fully extended.

Lower the weights back down in a controlled manner until your elbows are slightly below the plane of your body and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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