One-Arm Dumbbell Bench Press
a.k.a. One-Arm Dumbbell Press, Single-Arm Dumbbell Press, Single Arm Dumbbell Press, Dumbbell Bench Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on working each chest muscle individually. You also grip one side of the bench using the non-working hand | to counterbalance the weight on your other side. Maintaining balance engages your core.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie back lengthwise on the bench while holding the dumbbells near your chest.
6) Place your feet flat on the floor, hip-width apart for stability.
7) Use your other hand to temporarily guide your arm and dumbbell into a 45-degree angle.
8) Once in position, rotate your wrist, so that your palm is facing your feet.
9) Then grip the side of the bench using the hand on your non-working arm in order to maintain balance.
10) Push the dumbbell up, so that it is above your shoulder.
11) For heavier weight, rest the dumbbell on the top of your thigh about 2 inches away from your knee until ready to lay back on the bench. You can use your thigh to help push the dumbbell up.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While inhaling, lower the dumbbell down, using a controlled movement.
3) ...until the dumbbell reaches chest level.
4) Exhale while pushing the dumbbell upward
5) ...until your arm is fully extended.
6) Once fully raised, lock your arm and squeeze your chest while holding for a count of one second.
7) Then, gradually lower the dumbbell back down for another rep.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the dumbbell to your other hands. Then, perform the same number of reps using your other arm.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the dumbbells. Do not allow the dumbbell to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep the elbow of the arm lifting the dumbbell flared outward.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down. For heavier weights, you can use your other arm to maintain control of the weight. When pushing the dumbbell up, focus on using your pectoral muscle.