HOW: Begin on your back with your knees above your hips, this is held by keeping your core strong. Think about pushing your back against the floor to keep the core engagement for the entirety of this exercise. Once you are controlled in this position, pick up a dumbbell in one hand and perform a single-arm bench press. When performing the press move slow and controlled. Find a shoulder angle that works for you, avoid flaring your elbow out and also avoid bringing your arms towards your side - find something in between.
FEEL: You will feel your chest, shoulder, and triceps during the pressing motion. Your core will work the entire time to maintain the position.
COMPENSATION: Avoid allowing your wrists to be bent back when performing the bench press, your knuckles should be facing the ceiling. Also, avoid allowing the back to arch.