One-Armed Bench?

RonBonJovi

Hi,when I was a member of a gym I was barbell benching about 30kg.I'm doing my Leaving Cert this year so I don't have the time or the any way of getting to the gym.

I have a set of DB's that I can load about 15kgs onto one at a time if I use all the plates.Is it possible to do bench press one arm at a time? and will it have the same effect as normal benching?

Thanks for all replies

Cravez

Yes it is possible, it would be a good assistance exercise for developing balance and control through the ROM to aid your supporting muscles. After doing it also i found i would have DOM's in my abs the next morning also. But as said, it would be more of an assistance exercise for benching. But then again; anything is better than nothing. If all you have is dumbells at home, then id try doing various different Push-ups and do the one armed benching as well. It would still be worth investing in a bench and some weights though

Edit: You would want to do equal reps per side when doing the exercise though, as it could cause major imbalances.

SpAcEd OuT

I wouldnt waste your time.

Just being honest.

FunkZ

http://www.t-nation.com/readArticle.do?id=1596243&cr=bodybuilding




There's a variation of it, it's difficult though. The program shows there's a lot you can do with one dumbell as well!

smellslikeshoes

SpAcEd OuT wrote: »

I wouldnt waste your time.

Just being honest.

Rubbish.

OP its better than nothing but you should also try do some bodyweight exercises to supplement it.

slemons

i swear by unilateral exercises.
go for it!

RonBonJovi

Alright thanks for all the responses

Colm_OReilly

If you've only light weights play with Turkish Get Ups. Granted they're better suited to kettlebells because of the way the weight will hang but you can do them with dumbbells

4 instructional clips here: http://www.crossfit.com/cf-info/excercise.html#KBs