Single Arm Dumbbell Bench Press

• CATEGORY

  Strength Training

  Chest

  Unilateral Training

  Core Stability

• EQUIPMENT NEEDED

  Bench

  One Dumbbell

• LEVEL

  Intermediate

Overview

The Single Arm Dumbbell Bench Press is a unilateral upper body pressing movement that primarily targets the chest while demanding significant core engagement to maintain stability. This variation challenges your ability to resist rotation, improving anti-rotational strength and creating more symmetrical muscular development across the body.

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Muscles Worked

PRIMARY:

• Pectoralis major

• Triceps brachii

• Anterior deltoid

SECONDARY:

• Core (for stabilization)

• Serratus anterior

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STEP-BY-STEP INSTRUCTIONS

1. Lie flat on a bench with one dumbbell in your working hand. Keep your feet flat on the floor and your shoulder blades slightly retracted.

2. Start with the dumbbell held at chest level, elbow bent at approximately 90 degrees.

3. Press the dumbbell directly up over your chest, keeping your non-working hand either at your side or extended for balance.

4. Lock out the elbow without letting the dumbbell drift too far forward or back.

5. Slowly lower the dumbbell back to the starting position with control.

6. Complete all reps on one side before switching to the other.

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Benefits

• Builds unilateral upper body strength

• Improves core stability and anti-rotational control

• Reduces muscular imbalances

• Enhances shoulder joint stabilization

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COACHING CUES

• Drive through the chest, not the shoulder

• Keep your torso square and don’t let your body twist

• Lower slowly, press strong

• Brace your core the entire time

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Notes

The Single Arm Dumbbell Bench Press is a strategic variation of the traditional bench press that introduces a unique challenge to core and shoulder stability. It’s ideal for athletes, functional fitness programs, and individuals working to correct strength asymmetries or add variation to chest training.