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One Arm Dumbbell Bench Press

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform One Arm Dumbbell Bench Press

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

Frequently asked questions

What are the primary muscle groups targeted by the one arm dumbbell bench press?

This exercise primarily targets the pectoralis major. The unilateral load also heavily engages the core and obliques to prevent the torso from rotating off the bench.

How should I position my body to maintain balance during the movement?

Keep your feet planted wide on the floor and drive your shoulders into the bench. Squeeze your glutes and core to create a stable base against the off-center weight.

What is a common mistake to avoid when performing this unilateral press?

Avoid letting the non-working shoulder lift off the bench or allowing the hips to tilt. Maintaining a flat, neutral spine is essential for safety and force production.

How can a beginner progress if the unilateral balance is too difficult?

Start with a lighter weight than you would use for standard presses to master the stability requirements. You can also place your non-working hand on your hip to help monitor torso rotation.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions per arm. Focus on a controlled eccentric phase to maximize time under tension and stability demands.

Sample sets & reps for One Arm Dumbbell Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

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