Single Arm Dumbbell Bench Press
In SetGrip: Dumbbell Bench Press (Single Arm)
Benching one dumbbell at a time halves the load but not the trunk work: the weighted side tries to roll you off the bench, so abs and glutes hold you flat while the chest presses. Beyond the core demand, it is the cleanest way to find and close a side-to-side pressing gap, so keep sets and loads identical across arms.
How to do the Single Arm Dumbbell Bench Press
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Pectorals · Chest
The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
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 |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Bench Press work?
The Single Arm Dumbbell Bench Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the 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 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 Single Arm Dumbbell Bench Press?
If you cannot do the Single Arm Dumbbell Bench Press, try the Single Arm Kettlebell Floor Press, the Kettlebell Floor Press (Extended Range, Single Arm) or the Svend 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 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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