One Arm Dumbbell Bench Press
How to do the One Arm Dumbbell Bench Press
- 1
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- 2
By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- 3
Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- 4
Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- 5
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 6
Repeat the movement for the prescribed amount of repetitions of your training program.
- 7
Switch arms and repeat the movement.
How to program the One Arm Dumbbell Bench Press
Sets and reps
As a compound movement, the One Arm Dumbbell Bench Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One Arm Dumbbell Bench Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Arm Dumbbell Bench Press work?
The One Arm Dumbbell Bench Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the One Arm Dumbbell Bench Press?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One Arm Dumbbell Bench Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
