Videos
Instructions
- Lie flat on a bench with feet planted on the floor.
- Hold one dumbbell in your hand with arm extended above chest.
- Lower the dumbbell slowly to chest level while keeping the other hand free.
- Press the dumbbell upward until arm is fully extended.
- Repeat for desired reps, then switch sides.
Technical tips
- Keep core tight to prevent rotation.
- Control the dumbbell through the full range of motion.
- Avoid arching your lower back excessively.
Breathing tips
- Inhale as you lower the dumbbell.
- Exhale as you press the dumbbell upward.
- Maintain steady breathing throughout the set.
Medical restrictions
- Shoulder injuries
- Elbow pain or instability
- Lower back issues
Description
The Single-Arm Dumbbell Bench Press is a powerful chest exercise designed to build strength, stability, and muscular balance. Unlike the traditional bench press, this unilateral variation requires you to press one dumbbell at a time, forcing your core and stabilizing muscles to work harder to maintain alignment. This makes it an excellent choice for improving symmetry between the left and right sides of the body, while also enhancing coordination and functional strength. Performing the movement on a flat bench with a single dumbbell engages the chest as the primary driver of the press, while the triceps and shoulders assist in pushing the weight. The unilateral load also recruits the abs and lower back to stabilize the torso, preventing unwanted rotation. This not only strengthens the chest but also improves core stability and overall pressing mechanics. The Single-Arm Dumbbell Bench Press is suitable for athletes, bodybuilders, and fitness enthusiasts looking to improve strength imbalances and build a more stable foundation. It can be included in upper-body workouts or push-focused routines. By isolating one side at a time, the exercise helps correct muscle discrepancies, enhances joint stability, and supports long-term strength development. With consistent practice, it delivers both hypertrophy and functional performance benefits.
What muscles does the single-arm dumbbell bench press target?
The single-arm dumbbell bench press primarily targets the chest, with secondary activation of the triceps, shoulders, and core stabilizers.
What are the benefits of the single-arm dumbbell bench press?
This exercise improves chest strength, enhances core stability, corrects muscle imbalances, and increases overall pressing power.
What is the most common mistake in the single-arm dumbbell bench press?
A common mistake is letting the torso rotate during the press instead of keeping the core braced and stable.
Is the single-arm dumbbell bench press safe for shoulders?
Yes, when performed with proper form and controlled weight, it is safe for the shoulders, but individuals with pre-existing shoulder injuries should avoid or modify it.
How does the single-arm dumbbell bench press compare to the regular dumbbell bench press?
The single-arm version adds a stability challenge by engaging the core more, while the regular dumbbell bench press allows heavier loads and bilateral strength development.
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