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Chest · Dumbbell · Intermediate

How to do Dumbbell Lying One Arm Press

The dumbbell lying one arm press is a unilateral chest exercise performed on a bench, focusing on the pectorals while also engaging the triceps and shoulders. It requires stability and coordination due to the single-arm movement.

Dumbbell Lying One Arm Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Lying One Arm Press, step by step

  1. Lie flat on a bench with your back supported and feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
  5. Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Dumbbell Lying One Arm Press works your chest as the main mover, with help from your triceps and shoulders.

Track Dumbbell Lying One Arm Press in SPLYT

Dumbbell Lying One Arm Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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