Demo & instructions
Single-Arm Dumbbell Bench Press
Also known as: One-Arm Dumbbell Bench Press, Unilateral Dumbbell Press
Instructions
A flat bench press with a dumbbell in one hand only. The uneven load tries to roll you off the bench, so your trunk works hard to keep you level while each side of the chest gets its own turn.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–15 reps
Setup
- 1Lie on a flat bench holding one dumbbell beside your chest, feet planted wide for balance.
- 2Rest your free hand on your stomach or reach it out to the side.
- 3Brace your midsection so both shoulder blades and both hips stay on the bench.
Execution
- 1Press the dumbbell up until your arm is straight above your shoulder.
- 2Lower it slowly to chest level while keeping your torso flat and square.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
