Chest
Single Arm Dumbbell Press
The Single Arm Dumbbell Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 31%, front delts 13% and lower chest 11%.
Also known as: single arm dumbbell bench press
How to do it
- Lie on a flat bench holding one dumbbell at the side of your chest.
- Plant both feet wide and hold the bench edge with your free hand or rest it on your stomach.
- Set your shoulder blades back and down.
- Press the dumbbell up until your arm is straight over your chest.
- Lower it slowly back to the side of your chest, finish the set, then switch arms.
Tips
- Brace your midsection to stop the body from rolling toward the dumbbell.
- Keep both shoulders flat on the bench.
Common mistakes
- Letting the torso twist toward the weighted side.
- Lifting the opposite hip off the bench.
- Letting the dumbbell drift out wide at the bottom.
Muscles worked by the Single Arm Dumbbell Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). An offset load has to be resisted by the trunk. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Single Arm Dumbbell Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Alternating Dumbbell Bench Press
- Alternating Dumbbell Press
- Unilateral Machine Chest Press
- Dumbbell Bench Press
Similar exercises
Frequently asked questions
What muscles does the Single Arm Dumbbell Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Single Arm Dumbbell Press good for beginners?
The Single Arm Dumbbell Press is rated intermediate. If you are new, learn the Alternating Dumbbell Bench Press first and build up from there.
What is a good alternative to the Single Arm Dumbbell Press?
For example the Alternating Dumbbell Bench Press, Alternating Dumbbell Press and Single Arm Cable Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Dumbbell Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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