另一种是在稳定表面进行动作下，逐步增加负荷也是增加对核心的挑战。在美国教练 Dan John 的 INTERVENTION 的书上提到：
The one-arm bench press will be one of the greatest ab workouts of your life.
Wake Forest’s Ethan Reeves fills in the next part of the equation with his one-arm pressing standards. He believes hoisting 125 pounds for five reps is the gold standard for his athletes. I lowered this to 70 pounds for five reps for your high school boys and 30 pounds for 10 reps for the girls. Oh, prepare yourself before you jump up and try this challenge. With anything around 100 pounds, the weight will really pull your ‘off’ side around and down the bench. You have to counter it by aggressively squeezing everything from your feet up to deal with weight. It’s a full body lift with heavy weights.
书上提到，单手卧推大概到100磅的时候，身体就有感觉会被压到另外一边去，而这时你必须强烈的收缩核心及下肢来抵抗以维持身体的平衡。Dan John 的书上许多的魔术数字，为何是100磅呢？他在书上没多做解释。但我推测是重量接近体重的一半，大概就有强烈感觉身体要掉到一边去了。
现在，我们到底要使用那个方式来进行单手卧推呢？作为肌力的发展来说，强度的刺激一定要够才有效果，若不稳定因素使得能举重的重量大幅降低，最终还是得不到你要的效果。所以为了让动作本身可以含有核心训练的成份，我们是否真得需要制造一个更不稳定的情况去进行卧推的动作；还是在一个稳定的情况下，让负荷对身体制造不稳定，藉此附带锻炼到核心肌群呢？值得思考。
文章来源：山姆伯伯工作坊
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