Smart Workout Diary

Dumbbell One-Arm Bench Press

The dumbbell one-arm bench press is a unilateral horizontal pressing exercise performed while lying on a bench. It primarily trains the chest while also working the triceps and shoulders; resisting torso rotation adds a meaningful core-stability demand. It supports upper-body pressing strength, side-to-side strength balance, and controlled shoulder stability.

Demonstration

Dumbbell One-Arm Bench Press — demonstration 1
Dumbbell One-Arm Bench Press — demonstration 2

Instructions

  1. Set up on a flat bench with both feet planted firmly on the floor. Hold one dumbbell at chest level with a neutral wrist; keep the unused arm extended to the side on the bench or holding its edge for balance.
  2. Brace your torso by gently tightening your abdominals and keeping your upper back, hips, and head in contact with the bench. Keep the rib cage from flaring and avoid twisting toward the loaded side.
  3. Press the dumbbell upward by driving it above the shoulder until the elbow is straight but not forcefully locked. Keep the wrist stacked over the elbow and maintain a controlled path.
  4. Lower under control as you inhale, bringing the dumbbell toward the outside of the chest with the elbow angled roughly 30 to 60 degrees from the torso.
  5. Repeat evenly for the planned repetitions, then place the dumbbell down safely before changing sides. Use a load that allows your torso and shoulder position to remain stable.
Muscle Group
Chest
Other Muscle Groups
Abs, Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Prioritize anti-rotation control: keep both hips and shoulders square to the bench rather than letting the dumbbell pull you to one side.
  2. Use a moderate load: unilateral pressing usually requires less weight than bilateral dumbbell pressing because the torso must stabilize.
  3. Keep the shoulder organized: maintain gentle upper-back tension and avoid allowing the loaded shoulder to roll forward at the bottom.
  4. Breathe deliberately: inhale as the weight lowers, brace lightly, and exhale as you press without losing body position.
Exercise library