How to do single arm dumbbell bench press

Coach's Tips

This chest exercise enhances focus as it isolates one side at a time. Feel the muscle engagement by placing one hand on your chest while performing the movement with the other arm.

Start Position

1. Begin by lying flat on a bench holding a dumbbell in one hand.

2. Ensure your feet are planted firmly on the ground and your back lies flat against the bench.

3. Pull your shoulder blades back and down with your chest lifted.

4. Align the dumbbell directly above your shoulder, fully extending your arm with the wrist and elbow in line.

Proper Form

1. As you inhale, gently lower the dumbbell towards your shoulder.

2. Keep your elbow near your side and maintain your shoulder blades pulled back and down throughout.

3. Exhale while pressing the dumbbell back up to the initial position.

Breathing Technique

1. Breathe in as you lower the dumbbell and breathe out while pressing it back up.

2. Ensure consistent breathing throughout the exercise.

Precautions

1. Maintain correct posture and form during the entire exercise.

2. Avoid using momentum; rely solely on your muscles to lift the weight.

3. Do not fully extend (lock out) your elbow at the top of the motion.

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