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Chest · Intermediate

Single-Arm Dumbbell Bench Press

One-arm dumbbell bench press that challenges trunk stability.

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Single-Arm Dumbbell Bench Press demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with one dumbbell held at chest level.
  2. 02Plant both feet and brace the trunk to resist rolling toward the weight.
  3. 03Press the dumbbell over the shoulder until the arm is nearly straight.
  4. 04Keep the free shoulder and hip heavy on the bench.
  5. 05Lower the dumbbell to chest level under control and complete the side before switching.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionFlat Dumbbell Bench PressRelated variationMachine Chest PressRelated variationDumbbell 1 & 1/4 Bench PressRelated variationAlternating Dumbbell Bench Press (High Start)Related variationDumbbell Bench OscillationsRelated variationDumbbell Bench Press with Hip Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench DipComparable substituteBarbell One Arm Floor Press

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