Single Arm Dumbbell Bench Press

A flat-bench press performed with one dumbbell at a time. The unilateral load trains the chest, shoulder and triceps while the trunk works to keep the body from rotating off the bench.

How to do it

1. Lie back on a flat bench with the feet planted on the floor and a dumbbell held at chest level in one hand.
2. Rest the free hand on your stomach or hold it out to the side for balance.
3. Press the dumbbell up over the chest until the arm is straight.
4. Pause briefly at the top without letting the body roll toward the pressing arm.
5. Lower the dumbbell slowly to the side of the chest.
6. Complete the repetitions on one side, then switch arms.

Tips

• Squeeze the glutes and keep the shoulder blades pinned to the bench to resist rotation.
• Lower to the side of the chest, with the elbow about 45 degrees from the body.
• Use a weight you can hold level without twisting; add load only when both sides match.

Muscles

Primary: Chest, Triceps

Secondary: Front deltoid, Obliques, Serratus