Single-Arm Dumbbell Bench Press

Chest, Core, Front Delts, TricepsDumbbell, Bench

A unilateral bench press that works the chest while forcing the core to resist rotation and maintain balance. Helps balance out strength differences between sides. Requires good core control to keep your body grounded on the bench.

How to do it

1Lie flat on a bench, plant both feet on the floor, and hold a dumbbell in one hand at chest height.

2Place your non-working hand on your stomach or off to the side to help monitor stability.

3Exhale as you press the dumbbell straight up without letting your body tilt or rotate on the bench.

4Pause for a moment at the top lockout position directly over your chest.

5Inhale and lower the dumbbell back down under control to the start position.

Common mistakes

Lifting a hip or shoulder blade off the bench, indicating a loss of core stability.

Lowering the elbow far past bench level, overstretching the front of the shoulder.

Failing to plant feet firmly on the ground, ruining your stability base.

Breathing

Exhale as you drive the dumbbell upward, and inhale as you lower the weight back down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.