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One-Arm Dumbbell Bench Press

Also: dumbbell lying one arm press, dumbbell lying one arm press v. 2

Main
Pectorals
Secondary
TricepsShoulders
Equipment
DumbbellBench
Level
Beginner
Movement
Horizontal push

How to do it

  1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. Hold the dumbbell at shoulder level with your palm facing forward.
  3. Press the dumbbell upward until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Same movement

See chest
Alternating Incline Dumbbell Bench PressPectorals · Dumbbell, BenchAlternating Kettlebell Floor PressPectorals · KettlebellAlternating Plyometric Push-Up on KettlebellPectorals · Body weight, Kettlebell

Log it in Minthra

Log every set of One-Arm Dumbbell Bench Press and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım