SPLYT · Workouts · Routines · Exercises · Tools
Chest · Dumbbell · Intermediate

How to do Dumbbell One Arm Incline Chest Press

The dumbbell one arm incline chest press is a unilateral upper body exercise that targets the pectoral muscles, with secondary emphasis on the shoulders and triceps. It is performed on an incline bench using a single dumbbell, which increases the demand for core stability and coordination.

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

How to do Dumbbell One Arm Incline Chest Press, step by step

  1. Adjust the incline bench to a 45-degree angle.
  2. Sit on the bench with your back against the pad and feet flat on the ground.
  3. Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
  4. Push the dumbbell up and away from your body, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

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

Track Dumbbell One Arm Incline Chest Press in SPLYT

Dumbbell One Arm Incline Chest 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.

Get SPLYT on the App Store

More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →