One-Arm Incline Dumbbell Press

Body region

• Chest
• Arms
• Core

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to a low incline and sit with one dumbbell on your thigh.
2. Lie back and bring the dumbbell over your upper chest, the other hand on your belly or the bench.
3. Plant your feet wide and brace your trunk.
4. Lower the dumbbell beside your upper chest under control, then press it back up until the arm is straight.
5. Finish all reps on one side, then switch.

Cues

• Keep both shoulders flat on the pad.
• Press up over the shoulder, not toward the face.

Common mistakes

• Twisting toward the working side.
• Letting the hips slide down the bench.
• Choosing a weight you cannot control on the way down.

Variations

• Alternating Incline Dumbbell Press
• One-Arm Decline Dumbbell Press
• One-Arm Decline Neutral-Grip Dumbbell Press
• One-Arm Incline Neutral-Grip Dumbbell Press
• One-Arm Neutral-Grip Dumbbell Press
• One-Arm Reverse-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• One-Arm Push-Up
• Kettlebell Floor Press