This one isn't a new exercise but an intensity technique...it's a way to get a rep or two more out of a set where normally you would have to set the dumbells down or get a spot.

I train alone, so I don't ever have a spotter - I came up with this trick as a way to get those last few hard reps without having anybody help.

They look tough (and they are VERY tough) but it WILL be all you...

So get a pair of dumbells - doesn't matter what size. I'm using the heaviest I've got here (125 lbs each) and set them in front of the bench.

Here is the normal bottom position.

And the normal top position.

Now here's the ratcheting technique...you'll use it ONLY on the last rep or two of a set, when you want to push to the maximum. You MUST be very comfortable doing bench press on the Swiss ball in order to use this one, as it does require balance and strength on the ball.

So push with both equally until you can't go further and hit the sticking point. This is where normally you'd have to stop the set.

Now, instead of stopping, you will push just the RIGHT dumbell up and shift your body over to the left on the ball a bit. Be sure and hold the left dumbell exactly where it is in space.

The idea here is to focus more of your neural drive on ONE arm, which slightly increases strength. The shifting on the ball improves the leverage to that one side as well, give you the ability to get that dumbell up a few inches. Don't go higher than a few inches, though, because now you're going to do it on the other side.

Hold the right dumbell where it is then push as much as you can with your left arm. Adjust your position on the ball for better leverage for your left by shifting to the right a bit.

Now repeat on the right, ratcheting up your right dumbell again.

Then again with your left arm.

Lock out with both at the top and you've just complete one ratcheting rep!

When using heavy dumbells, you'll generally only get one rep. You MIGHT be able to get 2 reps in this style, if you really push it or are using more moderate weight dumbells.

It's a powerful technique. I only use it sparingly, when I really want to max out on reps on the dumbell bench, but it WILL get you another rep when you usually couldn't with your normal two-arm technique.

Enjoy!