# One-Arm Dumbbell Bench Press

URL: https://heatsy.app/ex/one-arm-dumbbell-bench-press

Also known as: Single-Arm Dumbbell Bench Press, One Arm Lying Dumbbell Bench Press, One-Arm DB Bench Press

Body region: Chest, Arms, Core

## Muscles

- Main: Pectoralis Major
- Helps: Deltoid, Triceps
- Holds: Serratus Anterior, Quadratus Lumborum, External Oblique, Internal Oblique

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on a flat bench with one dumbbell held over your chest, the other hand on your belly or the bench.
2. Plant your feet wide and brace your trunk.
3. Lower the dumbbell beside your chest under control.
4. Press it back up until your arm is straight.
5. Finish all reps on one side, then switch.

### Cues

- Keep both shoulders and hips flat on the bench.
- Brace as if someone is about to push you off the bench.

### Common mistakes

- Twisting toward the working side.
- Letting the hips lift or roll.
- Choosing a weight you cannot control on the way down.

## Variations

- [Alternating Incline Dumbbell Press](https://heatsy.app/ex/alternate-incline-dumbbell-bench-press)
- [One-Arm Decline Dumbbell Press](https://heatsy.app/ex/one-arm-decline-dumbbell-bench-press)
- [One-Arm Decline Neutral-Grip Dumbbell Press](https://heatsy.app/ex/one-arm-decline-neutral-dumbbell-bench-press)
- [One-Arm Incline Dumbbell Press](https://heatsy.app/ex/one-arm-incline-dumbbell-bench-press)
- [One-Arm Incline Neutral-Grip Dumbbell Press](https://heatsy.app/ex/one-arm-incline-neutral-dumbbell-bench-press)
- [One-Arm Neutral-Grip Dumbbell Press](https://heatsy.app/ex/one-arm-neutral-dumbbell-bench-press)
- [One-Arm Reverse-Grip Dumbbell Press](https://heatsy.app/ex/one-arm-supinated-dumbbell-bench-press)

## Alternatives

- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)
- [One-Arm Push-Up](https://heatsy.app/ex/one-arm-push-up)
- [Kettlebell Floor Press](https://heatsy.app/ex/kettlebell-floor-press)