Advanced
Single-Arm Dumbbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Dumbbell Bench Press activates muscle groups throughout your upper body, including the triceps, pectoral muscles, and anterior deltoids. This exercise also effectively engages the core.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells. Lie on your back on a bench and press the dumbbells directly over your sternum, straightening your arms and turning your palms away from you. -
Step 2
Squeeze your shoulders together, stretch your chest slightly, and lower the dumbbell close to your chest. Pause, then return the dumbbell to the starting position.
Muscle Groups
Single-Arm Dumbbell Bench Press targets Abs, Delts, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep your body steady on the bench while moving.
- Make sure you complete the full descent and touch your chest with the dumbbell.
- Don't strain your neck. Maintain a long, neutral spine.
Alternating Dumbbell Bench Press
Intermediate
Dumbbell Bench Press
Advanced
Barbell Bench Press
Intermediate
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