Single Arm Bench Press (Dumbbell)
Trains the chest, with help from the triceps and front delts. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Single Arm Bench Press (Dumbbell)
- Begin by lying flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder, palm facing forward.
- Lower the dumbbell slowly towards the floor by bending your elbow, until your elbow passes lower than the bench.
- Push the dumbbell back up to the starting position by extending your arm, squeezing your chest muscles at the top of the movement.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your feet firmly planted on the floor for stability.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Keep your wrist straight to avoid unnecessary strain.
Muscles worked
What Single Arm Bench Press (Dumbbell) trains
In the programs
None of our programs use the Single Arm Bench Press (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 24 on the Chest page.
Substitutes
Swap Single Arm Bench Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Arm Bench Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.