Smart Workout Diary

Dumbbell Single-Arm Incline Bench Press

The dumbbell single-arm incline bench press is a unilateral pressing exercise performed while lying on an incline bench. It primarily trains the upper chest, with assistance from the triceps and front delts, while the torso resists rotation. It supports upper-body pressing strength and side-to-side strength development.

Demonstration

Dumbbell Single-Arm Incline Bench Press — demonstration 1

Instructions

  1. Set an incline bench to a moderate angle and sit with a dumbbell resting on the working-side thigh.
  2. Lie back with both feet firmly on the floor, keeping the non-working arm relaxed or holding the bench for stability.
  3. Position the dumbbell above the working-side upper chest with the wrist stacked over the elbow.
  4. Brace the torso and press the dumbbell upward until the arm is straight without forcefully locking the elbow.
  5. Lower the dumbbell slowly toward the upper chest, keeping the elbow slightly below the wrist and under control.
  6. Complete the desired repetitions, return the dumbbell safely to the thigh, and repeat on the other side.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push, Anti-Rotation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a load that allows the torso to remain square on the bench without twisting toward the working side.
  2. Keep the shoulder blade gently pulled back and down rather than letting the shoulder roll forward at the bottom.
  3. Use a comfortable pressing path; do not force the elbow to flare excessively or tuck tightly against the ribs.
  4. Exhale as you press and keep the wrist neutral rather than bent backward.
Exercise library