Single-arm Dumbbell Bench Press
Muscle Groups: Chest
Single-arm Dumbbell Bench Press focuses on Chest, with Shoulders, Triceps, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Dumbbell Bench Press with proper form and technique.
- 1
Lie on a flat bench with a dumbbell in one hand, your feet flat on the floor.
- 2
Press the dumbbell straight up above your chest, keeping your elbow close to your body.
- 3
Lower the dumbbell until your elbow is at a 90-degree angle, then press back up to the starting position.
Tips for Success
These tips will help you perform Single-arm Dumbbell Bench Press safely and effectively while maintaining proper form.
-
Keep your core engaged to maintain stability and prevent back strain.
-
Avoid locking your elbow at the top of the movement to protect your joints.
-
Ensure your wrist is straight during the press to prevent injury.
Secondary Muscles
While Single-arm Dumbbell Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Dumbbell Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Dumbbell Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
