One-Arm Dumbbell Bench Press

Free Weights / Intermediate

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Equipment Needed

  • Dumbbells
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 10 lb
    average weight
  • 10 lb
    best weight
  • 1
    times logged
  • #1K
    popularity rank

Average Sitewide One-Arm Dumbbell Bench Press Weight

  • 10 lb
    average weight
  • 10 lb
    best weight
  • 1
    times logged
  • #839
    popularity rank

Average Male One-Arm Dumbbell Bench Press Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #993
    popularity rank

Average Female One-Arm Dumbbell Bench Press Weight

How to do One-Arm Dumbbell Bench Press:

Muscles Worked

Details

one-arm dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the middle back, triceps and shoulders ...more

one-arm dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the middle back, triceps and shoulders.

The only one-arm dumbbell bench press equipment that you really need is the following: dumbbells and flat bench. There are however many different one-arm dumbbell bench press variations that you can try out that may require different types of one-arm dumbbell bench press equipment or may even require no equipment at all.

Learning proper one-arm dumbbell bench press form is easy with the step by step one-arm dumbbell bench press instructions, one-arm dumbbell bench press tips, and the instructional one-arm dumbbell bench press technique video on this page. one-arm dumbbell bench press is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the one-arm dumbbell bench press video, learn how to do the one-arm dumbbell bench press, and then be sure and browse through the one-arm dumbbell bench press workouts on our workout plans page!

Tips

  1. Try to keep elbow tucked in at the bottom position. As you push up your elbow will flare out slightly.
  2. Breathe. Be sure to exhale as you push up and inhale as you lower weight down. This is crucial for maximum strength.
  3. Plant feet firmly on the ground. Dig feet into the ground as you push dumbbell up.

Variations

  1. Hold a dumbbell in each hand. Push both at the same time, alternate, or hold one in the air while you push up the other one.
  2. Perform with palm facing inward (so that palms would be facing each other if both hands were up).
  3. Perform on an incline or decline bench.

Other Names

  • Single-arm Dumbbell Bench Press

Types

  • Force Type: Push
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Try to keep elbow tucked in at the bottom position. As you push up your elbow will flare out slightly.
  2. Breathe. Be sure to exhale as you push up and inhale as you lower weight down. This is crucial for maximum strength.
  3. Plant feet firmly on the ground. Dig feet into the ground as you push dumbbell up.

Variations

  1. Hold a dumbbell in each hand. Push both at the same time, alternate, or hold one in the air while you push up the other one.
  2. Perform with palm facing inward (so that palms would be facing each other if both hands were up).
  3. Perform on an incline or decline bench.

Other Names

  • Single-arm Dumbbell Bench Press

Types

  • Force Type: Push
  • Mechanics Type: Compound