Chest / Intermediate / Compound (multi-joint)

One-Arm Dumbbell Bench Press

A single-arm flat bench press that builds the chest, front delts and triceps while challenging core stability.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Obliques

Equipment

Dumbbells, Bench

Movement pattern

Horizontal push, Anti-rotation (brace)

Level

Intermediate

Type

Chest, Compound (multi-joint), One side at a time

How to do it

1. Lie on a flat bench holding one dumbbell above your chest.
2. Brace your core to keep the torso from rotating.
3. Lower the dumbbell to the side of your chest.
4. Press it back up to full extension and complete the set before switching sides.

Tips

• Keep both shoulders on the bench.
• Control the lowering phase.

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