Single-Arm Dumbbell Bench Press
Both shoulder blades stay on the bench. The single-arm dumbbell bench press loads one side, so the trunk spends the whole set stopping you rolling toward the working arm. Press the bell up over the shoulder joint. Resisting the rotation is the exercise, and the pressing is almost the smaller half of it.
Setup
- Lie on a bench with one dumbbell, other arm out for balance or across the chest.
- Shoulder blades pinned, feet planted wide.
How To Do It
- Press the bell up over the shoulder joint.
- Do not let the loaded side of the torso roll off the bench.
- Lower under control to the chest.
Breathing
Exhale through the press.
Common Mistakes
- Letting the torso rotate toward the working arm, when resisting that IS the exercise.
- Going as heavy as you would with two bells.
Programming It
Three sets of 8-12 per side.
Why This Exercise Works
Pressing one side turns the bench into an anti-rotation exercise. The trunk has to stop the body twisting off the bench, so you press less weight and load more of yourself in the process.
Where You Should Feel It
Chest and triceps on the working side, and the trunk fighting hard to stop you rolling off the bench. You will press noticeably less than with two arms.
Where It Fits in a Program
Half the load, twice the core work. The bench stops being a rest. Everything else in the session should be arranged around this one.
Progressing and Regressing It
To progress the single-arm dumbbell bench press: add the next dumbbell up, or move to a floor press with the hips up. To regress it: reduce the load until the hips and shoulders stay square.
Who It's For
Anyone who wants pressing and anti-rotation in one movement. The trunk demand is the reason to do it.
Equipment and Substitutions
This version uses a dumbbell and a bench. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Related Exercises
- Push-Up · Chest, Shoulders, Triceps, Core
- Incline Cable Fly · Chest, Shoulders
- Dumbbell Fly · Chest
- Cable Crossover · Chest
- Dumbbell Bench Press · Chest, Shoulders, Triceps
- Barbell Bench Press · Chest, Shoulders, Triceps
- Deficit Push-Up · Chest, Shoulders, Triceps
- Tempo Push-Up · Chest, Triceps, Core
Common Questions
What muscles does the single-arm dumbbell bench press work?
The single-arm dumbbell bench press primarily trains the chest, core, shoulders.
How many sets and reps should I do?
Three sets of 8-12 per side.
What are the most common single-arm dumbbell bench press mistakes?
Most often: letting the torso rotate toward the working arm, when resisting that IS the exercise; going as heavy as you would with two bells.
Do I need a dumbbell and a bench to do this?
This version uses a dumbbell and a bench, and it trains the chest, core, shoulders. Any hand-held load will do: kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Is this safe if I have an existing injury?
The single-arm dumbbell bench press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.