The S/A DB Bench Press, also known as the Single-Arm Dumbbell Bench Press, is an exercise that targets the chest, shoulders, and triceps. Unlike the traditional bench press, this exercise is performed with a single dumbbell at a time, allowing for an independent focus on each arm.

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Here's how to perform the S/A DB Bench Press:

1. Begin by grabbing a dumbbell in one hand and sitting on a flat bench. Place the dumbbell on your thigh and carefully lie back, maintaining a neutral spine.
2. Lift the dumbbell to the starting position, with your arm fully extended and your palm facing forward. This will be your starting position.
3. Engage your core muscles and press your feet into the ground for stability.
4. Lower the dumbbell slowly and controlled towards your chest, while keeping your upper arm at approximately a 45-degree angle to your body. Your elbow should be slightly below shoulder level.
5. As you lower the dumbbell, maintain control and focus on engaging your chest and shoulder muscles.
6. Pause for a moment when the dumbbell is just above your chest, then press it back up to the starting position, fully extending your arm.
7. Repeat the movement for the desired number of repetitions with one arm before switching to the other arm.
8. After completing the desired number of repetitions with one arm, switch the dumbbell to the other hand and repeat the exercise with the opposite arm.

Tips for performing the S/A DB Bench Press:

• Choose a dumbbell weight that allows you to maintain proper form and control throughout the exercise.
• Keep your core engaged and maintain a neutral spine throughout the exercise.
• Control the descent and ascent of the dumbbell, avoiding any sudden or jerky movements.
• Focus on maintaining a slow and controlled pace, emphasizing the mind-muscle connection with the chest and shoulder muscles.
• Keep your elbow slightly below shoulder level to optimize engagement of the chest muscles.
• Maintain a slight bend in your elbow throughout the movement to avoid excessive strain on the joint.
• Use a full range of motion, lowering the dumbbell until your upper arm is parallel to the floor or slightly below, and fully extending your arm at the top of the movement.
• Keep your shoulder blades retracted and your chest lifted throughout the exercise.
• If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
• Listen to your body and stop immediately if you experience any pain or discomfort.

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