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One Arm Dumbbell Bench Press

A beginner strength exercise for the chest, done with a dumbbell.

One Arm Dumbbell Bench Press: starting positionOne Arm Dumbbell Bench Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the One Arm Dumbbell Bench Press

  1. Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat the movement for the prescribed amount of repetitions of your training program.
  7. Switch arms and repeat the movement.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Arm Dumbbell Bench Press

Questions

What muscles does the One Arm Dumbbell Bench Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the One Arm Dumbbell Bench Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Arm Dumbbell Bench Press?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Dumbbell Bench Press or Dumbbell Bench Press with Neutral Grip.

How many sets and reps of the One Arm Dumbbell Bench Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).