Cross Bench Single Press (Dumbbell)

Also known as: Cross Bench Single Press (Dumbbell).

Close-grip chest press with both hands supporting one vertical dumbbell, upper back across a bench and hips held off the bench.

How to perform this exercise

1. Support the upper back across a stable flat bench. Hold the hips steady clear of the bench with knees bent and both feet firmly grounded.
2. Hold one vertical dumbbell with both palms beneath its upper weight head. Start with bent elbows and the lower weight head close above the chest.
3. Press the weight vertically above the chest by extending the elbows. Keep both hands securely beneath the same weight head.
4. Lower under control without dropping the weight onto the chest or moving it behind the head.