Feet-Anchored One-Arm Dumbbell Bench Press

This is a killer exercise, especially if you're an MMA fighter, wrestler or other martial artist where you need to exert power and leverage while you're on your back on the ground.

And from a visual "Men's Health" body type of perspective, it's also GREAT training for the lower abs, adductors, and chest all at the same time.

It's a One-Arm Dumbbell Floor Press done with your feet/legs wrapped around a pole or beam. So instead of pushing with your leg, set out to the side for balance and stability, you have to use your core and adductors to oppose the rotational force of the dumbbell press and lock your body into the movement so you don't roll over.

Once you see it in action, you'll know exactly what I'm talking about. If you're an MMA fighter, this is one you HAVE to try. It'll develop strength and power and train your ability to USE that strength and power when you're on your back covering up with your legs locked around your opponent.

 



 

To do this one, you'll need a solid pole or object (I'm using the upright of my power rack) and a dumbbell. I'm using an 85 lb dumbbell...pick something you can easily do for one-arm dumbbell bench press the first time you try this one. You can move up quickly from there once you get an idea of how the exercise works.

Now set with your butt right up close to the pole and your feet on either side of it. Lay down then slide your butt right up close to the pole. Next, lock your legs onto the pole by crossing your feet.

When doing this one, I like to have my "working side" leg hooked over top of the other leg, e.g. pressing with the right arm, lock the right leg over the left, around the pole.

Now reach over and grab the dumbbell with both hands (this isn't the exercise...just getting the weight into position).

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

Hold the dumbbell on your chest then get it into your right hand.

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

Bring your arm down and to the side and set your upper arm on the floor.

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

Tighten up the clamping of your legs HARD then get ready to press. Your other arm is out to the side for balance.

Press the dumbbell to lockout. This is the hard part and the reason why you should start light. It'll take some serious tension in your adductors and lower abs to keep your body straight while pressing the dumbbell up. You'll feel this right down through the lower abs and adductors strongly.

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

Do 4 to 6 reps on one side then lower the dumbbell to your chest and switch hands. Switch your feet over at the same time so your left leg is locked over top.

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

Now get the dumbbell off to the side and go again.

Great MMA and Core Power Training...Feet-Anchored One-Arm Dumbell Bench Press

That's the exercise.

As you can see, this is a PERFECT exercise for developing ground-strength for MMA fighting. You'll be developing power when flat on your back with your legs wrapped around something and you'll learn how to USE that power.

 

Even if you're not an MMA fighter, this is a great core and adductor exercise in general.

It's not going to hit your chest incredibly hard because you're forced to use a lighter weight than you could use for normal pressing, but chest development isn't really the goal of this one anyway...it's ground-based power development and abdominal development.

Follow me on Instragram where I regularly post even more exercises like this.

 

A post shared by Nick Nilsson (@nicknilsson1) on

 

For more killer cross-tension training like this, try Dumbbell Crawling.

 

 


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