Dumbbell Lying One Arm Press
Dumbbell Lying One Arm Press Exercise Description
The Dumbbell Lying One-Arm Press is a unilateral flat-press variation performed on a bench. It primarily targets the pectoralis major, with assistance from the anterior deltoid and triceps brachii. Because the load is on one side, it also challenges trunk bracing to resist rotation and requires steady scapular positioning on the bench. Using a single dumbbell allows a natural pressing path and forearm alignment while you maintain a neutral wrist and a stable shoulder. The key technical goals are a controlled lowering phase, a vertical forearm with the wrist stacked over the elbow, and a press that keeps the shoulder blade retracted and depressed throughout.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Medial Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Dumbbell Lying One Arm Press Exercise
‘- Lie supine on a flat bench with feet planted, head/upper back/hips in contact; brace your trunk.
– Hold one dumbbell above mid‑chest with a straight wrist; forearm vertical; opposite arm can rest on your torso or lightly hold the bench.
– Set the shoulder by gently retracting and depressing the scapula; maintain this throughout.
– Position the upper arm about 30–45° from your torso (not flared directly out to the side).
– Inhale and lower the dumbbell toward the chest under control; keep the wrist stacked over the elbow.
– Descend until the dumbbell reaches chest level without losing shoulder or ribcage position.
– Pause briefly; exhale and press the dumbbell up, extending the elbow without forcefully locking it.
– Keep your torso square to the ceiling; avoid rotating or letting the opposite shoulder lift.
– Do not shrug at the top; finish with the arm vertical over the shoulder and scapula still set.
– Lower the weight to the start position with control; complete all reps on one side, then switch.
Dumbbell Lying One Arm Press Tips
‘- Keep your head, upper back, and hips in contact with the bench while your feet stay planted.
– Brace your trunk before you start to help keep your torso square to the ceiling.
– Hold the dumbbell over mid-chest with a straight wrist and your forearm vertical.
– Gently retract and depress your shoulder blade before pressing and maintain that set position throughout.
– Keep your upper arm about 30–45° from your torso, not flared directly out to the side.
– Lower the dumbbell under control while keeping your wrist stacked directly over your elbow.
– Descend only until the dumbbell reaches chest level without letting your shoulder or ribcage shift.
– As you press, extend the elbow without forcefully locking it out at the top.
– Avoid shrugging or rotating; finish with your arm vertical over your shoulder and the scapula still set.
Dumbbell Lying One Arm Press Beginner Introduction
The Dumbbell Lying One-Arm Press is a single-dumbbell bench press variation that emphasizes one side of the body at a time. The lifter lies on a flat bench and drives the weight upward with one arm, so the chest on that side works hard while the shoulders and triceps assist the motion. Because the weight is held only on one side, the core has to work to prevent the torso from tipping or twisting, adding a stability challenge on top of the pressing effort.
This movement highlights controlled, deliberate pressing rather than momentum. The arm follows a comfortable path with the forearm standing upright and the hand roughly above the elbow, encouraging a straight wrist and a solid shoulder position. The shoulder blade on the working side stays anchored against the bench, helping the upper body feel secure as the dumbbell lowers toward the chest and rises again. Overall, it blends strength for the chest, shoulders, and arms with anti-rotation work for the midsection.