Chest · Dumbbell

Single-Arm Dumbbell Bench Press

Intermediate

Unilateral dumbbell press — one arm at a time with the other resting. Maximizes core anti-rotation demand and corrects strength imbalances.

Single-Arm Dumbbell Bench Press
1
Start Pose
Lie on a flat bench with one dumbbell
Dumbbell at chest level in the working arm
Other hand on your stomach or resting at your side
2
Finish Pose
Press the dumbbell to full extension
Keep the arm path straight up — dont let it drift
Lower with full control to the chest
Training Cues
✓Core anti-rotation is the main challenge — brace hard to stay square on the bench
✓The unilateral load reveals imbalances immediately
✓Focus on a straight press path, not letting the dumbbell drift across the body
Watch For This
✕
Rotating the torso toward the working side
✕
The dumbbell drifting laterally during the press
✕
Going too heavy — stability is the limiting factor

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii
Stabilizers
Core

Pro Tip

Single-arm dumbbell press builds incredible core stability alongside chest strength. Use 60–70% of your bilateral dumbbell weight per arm.

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