The One Arm Dumbbell Bench Press is an interesting alternative to bi-lateral pressing.  Many people believe that it requires a great deal of core stability to perform.  It's most often performed on a bench with the opposite hand resting on the abdomen, but this video includes a demonstration of the exercise performed with the shoulders on a stability ball instead of a bench.  This would obviously increase the stabilization demands of the exercise, but the guy in the video has a pretty funny (and insightful) commentary on the exercise.  He makes it look easy, so he's kind of mocking the exercise which is humorous.  He also mocks functional training in general, but the exercise is still a decent alternative that many coaches really like.  Watch the video and decide for yourself how to use it.  Keep in mind that performing the one arm dumbbell press on a stability ball (as shown in the video) may also increase the risk of something bad happening - like slipping off the ball or having the ball pop.


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