One Arm Dumbbell Bench Press
Learn how to do one arm dumbbell bench press with a clear setup, controlled movement, and a technique you can repeat.
How to do one arm dumbbell bench press
- Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Switch arms and repeat the movement.
One Arm Dumbbell Bench Press: muscles worked
Primary focus: chest. Supporting muscles: Shoulders, Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do one arm dumbbell bench press?
Lie down on a flat bench with a dumbbell in one hand on top of your thigh. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
What muscles does one arm dumbbell bench press work?
One Arm Dumbbell Bench Press primarily trains the chest, with the shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for one arm dumbbell bench press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of one arm dumbbell bench press?
Related options include Decline Dumbbell Bench Press, Dumbbell Bench Press, Dumbbell Bench Press with Neutral Grip. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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