The Half DB Bench Press is a late phase unilateral Horizontal Push exercise which through an unstable position emphasises the Core / Anterior Sling . This exercise is highly beneficial in the later stages of rehabilitation for pathologies where the goal is to bridge the gap between foundational stability and functional, high-demand movements. Possible pathologies include Glenohumeral Instability , Scapular Dyskinesis , Rotator Cuff Tendinopathy / Tear and Back Pain .
Anterior Deltoid
Starting Position:
Patient lies supine on a bench so that roughly half of their Vertebral Column is stabilised by the bench while the other hangs freely over its lateral edge
Despite the asymmetry, both feet should be planted firmly into the ground with roughly 90º Knee - Flexion and Hips extended
The Hand of the freely hanging side grasps a Dumbbell or other weight
The resulting unstable half-on half-off position of the torso forces the patient to engage their Core , in particular the Abdominal Obliques , in order to regain stability. This can be exacerbated by flattening the Lumbar Spine further into the bench. The Half DB Bench Press is performed like other Horizontal Push , starting just lateral of the torso at roughly the height of the Chest . From this position the arm is straightened as the Dumbbell is pressed towards the ceiling. Returning to the starting position, the movement is reversed with emphasis on Scapulothoracic Joint - Retraction and Horizontal GH Joint - Abduction as The Wrist is kept above The Elbow .
More or Less Bench Support - the torso can be moved laterally to provide more or less support
Added Leg Raise - one or both legs can be lifted off the ground to further decrease the base of support
The following exercises can be used to regress a patient if the Half DB Bench Press is beyond their physical circumstances:
Banded Horizontal Adduction - early phase, low load isotonic chest exercise
Isometric Chest Squeezes - early phase isometric chest exercise
Scapular Punches - isotonic low load Scapulothoracic Joint - Protraction exercise
Push-Up - bodyweight isotonic horizontal push exercise
Push-Up Plus - push-up variation with additional Scapulothoracic Joint - Protraction
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
Bench Press - isotonic horizontal push exercise with capacity for high loads
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
The following exercises can be used as a progression from the Half DB Bench Press:
Unilateral Chest Fly Variations - isotonic exercise with large horizontal GH Joint - Abduction range while still emphasising Anterior Sling
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press
Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant