One Arm Dumbbell Bench Press

Technique

How to perform One Arm Dumbbell Bench Press

1. Sit on a flat bench with the dumbbell supported on the working-side thigh, then guide it beside your chest as you lie back.
2. Use the free hand to help position the weight, plant both feet and keep your head, upper back and pelvis supported.
3. Turn the working palm toward your feet and keep the wrist above the elbow as you press the dumbbell over the chest.
4. Keep the torso from rolling toward the weight; rest the free hand beside you rather than using it to lift each repetition.
5. Lower the dumbbell under control beside the chest through the range you can maintain without losing wrist or trunk position.
6. Press upward by extending the elbow and bringing the upper arm back over the chest, without twisting the body.
7. Use both hands as needed to return the weight to a supported position after the set, then switch arms.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.