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Dumbbell Single Arm Chest Press 5s · no sound

Dumbbell Single Arm Chest Press

A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
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How to do it

  1. Lie flat on a bench with one dumbbell held over your chest and the other arm braced on the bench.
  2. Plant your feet firmly on the floor and pull your shoulder blades back and down into the bench.
  3. Start with the working arm extended over your shoulder with the palm facing your feet.
  4. Lower the dumbbell slowly to the side of your chest with the elbow tracked at about 60 to 75 degrees.
  5. Pause briefly when the dumbbell touches the side of the chest, fighting any rotation in your torso.
  6. Press the dumbbell back up to full extension, squeeze the chest, and repeat for reps before switching arms.

Common mistakes

  • Letting the torso twist toward the working side, which turns the press into a rotational lift.
  • Flaring the elbow out to 90 degrees, which strains the front shoulder and shortens the press.
  • Using too much weight and bouncing the dumbbell off the chest instead of pausing or controlling the touch.
  • Lifting the off-side hip or shoulder off the bench for leverage, which destabilizes the lift.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine

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Good to know

What muscles does the Dumbbell Single Arm Chest Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Dumbbell Single Arm Chest Press?
It uses dumbbells. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Dumbbell Single Arm Chest Press good for beginners?
GymVim rates it beginner.

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