Single Arm Bench Press - Isometric Hold

HOW: Hold a dumbbell in one hand as you lay flat on your back on the ground or bench. Press the dumbbell straight up from your shoulder with your elbow locked out. Hold the dumbbell in that position for as long as prescribed. 

FEEL: You should feel your shoulder and chest muscles working. 

COMPENSATION: Keep the weight straight while holding, don’t let your arm go forwards or backwards.