One Arm Dumbbell Bench Press

One Arm Dumbbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

One Arm Dumbbell Bench Press Instructions

  • Brace your trunk and shoulder with your feet firmly planted on the ground.
  • Lay back on the bench and press the dumbbells above your chest at shoulder-width with your hands in a relatively neutral position.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
    • This creates a stable shoulder position to press from.
  • With your core and shoulders braced, lower one dumbbell, loading your chest and tricep, to where the handle is level with your chest.
  • Your opposite arm is supporting the other dumbbell at the top position. 
  • Press up without your body twisting or moving excessively to counterbalance then alternate arms.


  • Use a lighter weight than you normally would for a standard DB bench press.
  • This exercise is great for core development and ironing out upper body imbalances.
  • Feel your chest and tricep loading on the descent. 
  • Your hands can rotate subtly through the movement.
  • Do not let your elbows excessively flare internally or externally.
  • Keep a strong shoulder and upper back position while holding the non-working arm above you.
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