Like single-leg training, single-arm training can be highly effective for developing the mind-muscle connection and getting more out of the movement.
By focusing on just one side at a time, you can increase the neural drive to just that one side and get a better feel for the muscle and improve activation..and even strength!
Instead of just moving the weight, you're focused on using the muscle to move the weight. As well, because you're not splitting the neural drive over two limbs, you'll actually be a bit stronger, relatively speaking.
Now, one of the biggest issues with doing this for bench press is the fact that you can't stabilize the body enough to follow a movement path that allows for optimal chest work.
In order to not roll off the bench, the movement necessarily has to turn into a single-arm close-grip dumbbell press with a lot of front delt action.
So what we're going to do is simply hook the other arm underneath the rail of a power rack to act as an outrigger to stabilize the body, allowing you to get the benefits of single arm training with a true focus on the chest.
How To Set Up One-Arm Hooked Bench Press
To do this one, you'll need a bench, a dumbbell (start moderate) and a rack.
Set the rack rail about 6 inches higher than the level of the bench then set the bench a few inches away from the rail. Test the setup without weight first, before you grab a dumbbell.
Lie back, holding the dumbbell on your chest.
Now reach under the rail and hook your other arm under it.
Move the dumbbell into the bottom position of the press.
Then press.
You will have some tension in the chest on the hooked side, but it should be just enough to stabilize your body.
Press, focusing on really getting a strong contraction in the pec.
When you've done your reps (you can use any rep range - I recommend starting moderate, then you can gauge if you want to move to heavier weight), shift the bench to the other side rail then go again.
Focused Chest Work With One-Arm Hooked One-Arm Dumbbell Bench Press
This is a very simple method to put more focus on one side of the chest, just like you would do single-arm pulldowns or single arm curls.
This method allows you to get neural drive benefits of single arm training but for chest.
It's also an excellent way to learn how to feel your chest working when doing an exercise like bench press...it allows you to shift your body position and path of movement to best get that activation.
Hand Braced Version - Can Go Heavier
You can also do this exercise with the rail set a bit higher so that you're holding the rail with your hand with your arm more extended.
This will allow you to use heavier weight because you can use your non-working arm to help get the weight into the top position THEN get it braced.
This setup takes advantage of what's known as the "bilateral force deficit," meaning you can put more "drive" into a single limb exercise that you can compared to working both limbs at the same time.
Essentially, you're a bit stronger when you press one dumbbell versus two.
The only problem when you do this with a dumbbell bench press is balance.
Pressing with only one arm on a small base of support means you have to keep the dumbbell inside or closer into that base of support, which turns it into more of a tricep exercise.
This version allows you use your other arm braced under the rail of the power rack (or anything else suitable - a loaded Smith machine bar could work) to create a wider base of support and balance your body.
THEN you can truly take advantage of the bilateral force deficit and press a little bit heavier using just one dumbbell.
When getting into position, use both hands on the dumbbell to get it to the top.
Grip the dumbbell in the center of the handle as you normally would and put your other hand on top of your working hand so that you don't have to shift your grip once you've got it set.
I have the rail set to where my elbow is somewhat bent. I've found this to be the best setting for stability. Feel free to experiment with different heights to see if that works for you.
I recommend going fairly heavy with this one since the real reason to do is to be a bit stronger on the exercise.
I'm doing sets of 3 reps with a 105 lb dumbbell.
You can do this on an incline bench as well.
For using more weight in a dumbbell chest exercise, I also like T-Bench Floor Presses
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