Single-Arm Dumbbell Bench Press

Start

Finish

How to do it

Lie on a bench holding one dumbbell, brace hard so the torso does not roll toward the loaded side, and press from chest level to lockout for all reps before switching.

Muscles worked

Primary: chest · Also works: triceps, obliques, core

Equipment

Dumbbells, Full gym

Common mistakes

• Letting the free-side hip and shoulder twist up off the bench
• Gripping the bench with the free hand so hard it becomes a row
• Going as heavy as the two-arm version and losing all stability

Variations

• Single-arm floor press
• Single-arm press with the free arm extended up

Can't do this one? Swap it for

• Dumbbell Bench Press
• Single-Arm Cable Chest Press
• Dumbbell Floor Press

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest