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One Arm Dumbbell Bench Press 9s · no sound

One Arm Dumbbell Bench Press

A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.

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

  1. Sit at the end of a flat bench with one dumbbell on the thigh, then lie back and press it to lockout.
  2. Plant both feet and keep the back, shoulders, and hips on the bench.
  3. Hold the free hand near the hip or on the bench; it does not hold a weight.
  4. Lower the dumbbell beside the chest until the elbow is about ninety degrees, forearm vertical.
  5. Press it straight up over the working shoulder until the elbow is long.
  6. Finish the set, then switch arms and match the same range.

Common mistakes

  • Letting the torso roll toward the working arm as the bell comes down.
  • Flaring the elbow into a wide arc instead of a narrow up-and-down press.
  • Bouncing the dumbbell off the chest at the bottom.
  • Starting on the stronger side and leaving the weaker side undertrained.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

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

Similar exercises

Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell Dumbbell Decline Bench Press Beginner Dumbbell Decline Bench Press Chest Dumbbell Dumbbell Incline Bench Press Beginner Dumbbell Incline Bench Press Chest Dumbbell Dumbbell Neutral High Incline Bench Press Beginner Dumbbell Neutral High Incline Bench Press Chest Dumbbell Dumbbell Single Arm Chest Press Beginner Dumbbell Single Arm Chest Press Chest Dumbbell

Good to know

What muscles does the One Arm Dumbbell Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the One Arm Dumbbell Bench 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 One Arm Dumbbell Bench Press good for beginners?
GymVim rates it beginner.

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