# Single Arm Dumbbell Bench Press

A flat bench press with one dumbbell in one hand, palm facing in and elbow kept close to your side. It trains the chest, front delts and triceps one arm at a time while your trunk works to keep your torso from twisting.

- Intermediate · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-one-arm-wide-grip-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-bench-press/

## Muscles worked

- Mid chest: 9/10
- Front delts: 6/10
- Triceps: 6/10
- Rotator Cuff: 3/10

## How to do the Single Arm Dumbbell Bench Press

1. Lie on the bench, one dumbbell over your shoulder, palm facing in.
2. Lower the dumbbell beside your chest, elbow close to your side.
3. Press back up over your shoulder, keeping your hips on the bench.
4. Finish all reps on one arm, then switch.

### Full technique — 6 steps

1. Lie flat on a bench with feet planted and a dumbbell in one hand.
2. Hold the dumbbell over your shoulder with your arm straight and your palm facing in.
3. Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
4. Lower the dumbbell beside your chest, elbow close to your side, until the elbow passes below the bench.
5. Press the dumbbell back up until it finishes over your shoulder without letting your torso twist.
6. Complete all reps on one side, then switch arms.

## Common mistakes

- Torso rotating during reps
- Lifting hips off the bench
- Cutting the bottom range short
- Letting the elbow flare out wide
- Wrists bending back excessively

## Form cues

- Keep wrists over elbows
- Plant feet hard
- Lower beside the chest
- Keep shoulders down and back
- Keep hips square

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/), [Smith Machine Bench Press](https://seto.fit/exercises/smith-machine-bench-press/)
- **Resistance bands**: [Resistance Band Chest Press](https://seto.fit/exercises/resistance-band-chest-press/), [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/)
- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **No equipment**: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/), [Three Legged Chaturanga](https://seto.fit/exercises/three-legged-chaturanga/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- Easier: [Dumbbell Hex Press](https://seto.fit/exercises/dumbbell-hex-press/) — Intermediate
- **This exercise: Single Arm Dumbbell Bench Press — Intermediate**
- Harder: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate

## Quick answers

### What muscles does the Single Arm Dumbbell Bench Press work?

Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10, Rotator Cuff 3/10.

### Which joints does the Single Arm Dumbbell Bench Press load?

Shoulder: moderate, Lower back: low, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.

### When should I do the Single Arm Dumbbell Bench Press in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Single Arm Dumbbell Bench Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Bench Press?

Machine: Machine Chest Press, Smith Machine Bench Press. Resistance bands: Resistance Band Chest Press, Resistance Band Push-Up. Kettlebell: Kettlebell Crossover Push-Up. No equipment: Outdoor Chest Press, Three Legged Chaturanga.

### What is an easier version of the Single Arm Dumbbell Bench Press?

Dumbbell Hex Press (Intermediate), Dumbbell Bench Press (Beginner).

### What is a harder version of the Single Arm Dumbbell Bench Press?

Barbell Floor Press (Intermediate), Barbell Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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