Here at Quicksupps.com we are continually looking for new exercises that will shock individual muscle groups into new growth. Every week we are going to post new exercises that target individual muscle groups. This week we have a favorite among our staff, the one handed barbell bench press, this will surely have your muscles shocked and ready for new muscle growth. By incorporating new workouts into your regimen, you're keeping your body guessing, which helps avoid those stubborn plateaus.

 

Position 1	position 2

We highly suggest a spotter for this exercise. It may take a few reps to get used to this somewhat awkward motion. The key is to position your hand directly in the middle of the bar so it balances on the palm of your hand. Once you feel comfortable and balanced, slowly drop the bar down like a normal barbell bench press. This is a great workout for your core as well; the purpose of this exercises is to isolate each side of the chest. Once you have completed your desired repetitions for one side, switch. Start with low weight and move of as you get comfortable, again have a spotter ready.