Like single-leg training, single-arm training can be highly effective for developing the mind-muscle connection and getting more out of the movement.
By focusing on just one side at a time, you can increase the neural drive to just that one side and get a better feel for the muscle and improve activation..and even strength!
Instead of just moving the weight, you're focused on using the muscle to move the weight. As well, because you're not splitting the neural drive over two limbs, you'll actually be a bit stronger, relatively speaking.
Now, one of the biggest issues with doing this for bench press is the fact that you can't stabilize the body enough to follow a movement path that allows for optimal chest work.
In order to not roll off the bench, the movement necessarily has to turn into a single-arm close-grip dumbbell press with a lot of front delt action.
So what we're going to do is simply hook the other arm underneath the rail of a power rack to act as an outrigger to stabilize the body, allowing you to get the benefits of single arm training with a true focus on the chest.
How To Set Up One-Arm Hooked Bench Press
To do this one, you'll need a bench, a dumbbell (start moderate) and a rack.
Set the rack rail about 6 inches higher than the level of the bench then set the bench a few inches away from the rail. Test the setup without weight first, before you grab a dumbbell.
Lie back, holding the dumbbell on your chest.
Now reach under the rail and hook your other arm under it.
Move the dumbbell into the bottom position of the press.
Then press.
You will have some tension in the chest on the hooked side, but it should be just enough to stabilize your body.
Press, focusing on really getting a strong contraction in the pec.
When you've done your reps (you can use any rep range - I recommend starting moderate, then you can gauge if you want to move to heavier weight), shift the bench to the other side rail then go again.
Focused Chest Work With One-Arm Hooked One-Arm Dumbbell Bench Press
This is a very simple method to put more focus on one side of the chest, just like you would do single-arm pulldowns or single arm curls.
This method allows you to get neural drive benefits of single arm training but for chest.
It's also an excellent way to learn how to feel your chest working when doing an exercise like bench press...it allows you to shift your body position and path of movement to best get that activation.
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