Incline Single Arm Dumbbell Bench Press
In SetGrip: Dumbbell Bench Press (Incline, Single Arm)
Working one arm at a time on an incline bench turns a chest press into a trunk challenge, because the offset load tries to twist you off the pad. Load it at about half your two-dumbbell incline weight, keep the free hand off the bench, and use it to even out a lagging side.
How to do the Incline Single Arm Dumbbell Bench Press
- Adjust the incline bench to a 45-degree angle.
- Sit on the bench with your back against the pad and feet flat on the ground.
- Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
- Push the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Single Arm Dumbbell Bench Press work?
The Incline Single Arm Dumbbell Bench Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Incline Single Arm Dumbbell Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Single Arm Dumbbell Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Single Arm Dumbbell Bench Press?
If you cannot do the Incline Single Arm Dumbbell Bench Press, try the Incline Barbell Bench Press, the Barbell Bench Press or the Decline Barbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Single Arm Dumbbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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