Dumbbell Side-Lying Single-Arm Bench Press

- A dumbbell (choose a weight that you can lift comfortably for multiple repetitions)
1. Positioning:
- Lie on your side on a flat bench with your body aligned straight from head to toe. Your hips should be against the bench.
- Position your bottom arm underneath your head for support and stability.
- Hold the dumbbell in your top hand. Your elbow should be bent at about a 90-degree angle with the dumbbell near your chest.

2. Starting Position:
- Keep your knees slightly bent and stacked on top of each other or one leg slightly ahead for extra balance.
- Ensure your feet are firmly placed on the ground and your core is engaged.

3. Movement:
- Press the dumbbell upward by extending your arm while keeping it straight above your shoulder.
- Exhale as you push the dumbbell up. Make sure your wrist is straight and aligned with your forearm throughout the movement.
- Lower the dumbbell back to the starting position near your chest, inhaling as you do so.

4. Repetitions:
- Aim for 8-12 repetitions on one side, then switch and repeat on the other side.

5. Tips:
- Focus on controlled movements to avoid swinging the weight.
- Keep your body stable and minimize any rotation at your torso.
- If you’re new to this exercise, practice without weight to ensure you have the form correct before adding dumbbells.

6. Considerations:
- If you experience any pain during the exercise, stop and reassess your form. It's better to use a lighter weight if necessary to maintain proper technique.