One Arm Dumbbell Bench Press

One Arm Dumbbell Bench Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Triceps brachii, Anterior deltoid, Serratus anterior
Exercise type: Resistance exercise - compound chest press

Exercise technique

Position the load
Use your thigh to help bring the dumbbell beside your chest.
Lie down
Settle onto a flat bench and plant your feet.
Starting assistance
Use your free hand to balance the weight in its initial position.
Palm
Keep the working palm facing toward your feet.
Lower
Bend your elbow and lower the dumbbell beside your chest.
Press
Raise the weight toward a line above your shoulder.
Balance
Stabilize at the top without turning your pelvis.

Key technique points

Use the free hand only when needed for setup.
Do not roll toward the loaded side.
Keep your wrist above your elbow.
Keep your hips fixed on the bench.
Take care not to bring the dumbbell over your face.
Manage the descent more carefully than in a two-arm press.

Common mistakes

Torso rotation

This lets the one-sided load change back contact.

Continuous hand assistance

This shares the load of the one-arm press.

Wrist drifting

This takes the dumbbell away from forearm alignment.

Hip bridge

This changes the chest-press angle.

Opening too far at the bottom

This exceeds the shoulder-control limit.

Fast overshoot at the top

This takes the free weight past its balance point.

Frequently asked questions