One Arm Dumbbell Bench Press

One Arm Dumbbell Bench Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with dumbbells.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.