One Arm Dumbbell Bench Press
A single arm pressing exercise done lying on a bench, which challenges the chest along with core stability. It suits lifters who want to address strength differences between their left and right sides.
How to do the one arm dumbbell bench press
- Lie on a flat bench holding one dumbbell resting on your thigh to start.
- Use your thigh to help bring the dumbbell up to shoulder width, holding it with your working arm.
- Rotate your wrist so your palm faces away from you, which is your starting position for the press.
- Inhale as you lower the dumbbell slowly to your side, keeping full control of the weight.
- Exhale as you press the dumbbell back up until your arm is extended, squeezing your chest at the top.
- Repeat for your set, then switch arms and repeat the same number of reps on the other side.
Original library instructions (7 steps)
- Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Switch arms and repeat the movement.
Common mistakes
- Letting the working arm drift or wobble at the top; brace your core to keep the press stable.
- Rushing the lowering phase; a slower lower gives the chest more time under tension.
- Using the free hand to push the weight rather than just steady it; let the working arm do the pressing.
- Picking a weight too heavy to control with one arm; a lighter dumbbell keeps the movement safe.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps per side, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps per side, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your feet planted and your core braced so your hips do not twist during the press.
- Train your weaker side first if you notice a difference in strength between arms.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm dumbbell bench press good for beginners?
Yes. It uses a lighter load per side than a two arm press and helps beginners notice and correct any strength imbalance between arms.
What muscles does the one arm dumbbell bench press work?
It mainly works the chest, with the shoulders and triceps helping to extend the arm and stabilize the press.
