Build Strength with One-Arm Dumbbell Bench Press: Target Key Muscles

The one-arm dumbbell bench press is an excellent unilateral chest exercise widely used by elite athletes. However, regular gym goers can also greatly benefit from this pushing exercise since it activates the core and helps develop functional strength.

A study showed that the single-arm bench press allows for a greater range of motion than its bilateral variation. (1) 

This guide takes you over how to perform the one-arm dumbbell bench press with the perfect technique to maximize your gym performance and avoid injuries.

How To Do a One-Arm Dumbbell Bench Press

Here is a step-by-step guide to properly perform a single-arm dumbbell bench press:

Step One — Assume the Starting Position

Grab a dumbbell in your right hand with an overhand grip and lie supine on a flat bench. Place your feet shoulder-width apart on the floor for optimal stability. Lift the dumbbell over your chest by fully extending your elbow. 

Place your free (left) hand on your chest or your hip for added balance.

Step Two — Lower the Dumbbell to Your Chest

Slowly lower the dumbbell to the outside of your chest by flexing your elbow and pulling it behind the midline while keeping it tight to the torso. Hold the bottom position for one second.

Step Three — Extend Your Working Elbow

Reverse the motion to return the dumbbell to the starting position. Keep the scapula retracted and chest proud on the concentric phase.

Muscles Worked: One-Arm Dumbbell Bench Press

The single-arm bench press primarily targets the pectoralis major, triceps brachii, and anterior deltoids. The secondary muscles are the abs and obliques, rotator cuffs, serratus anterior, and middle and lower trapezius.

Benefits of One-Arm Dumbbell Bench Press

Here are the most important benefits of a one-arm dumbbell bench press:

Functional Strength Development

Most movements we perform in our lives are unilateral and rarely bilateral. This is why unilateral exercises are a cornerstone for functional strength development. Plus, this exercise is performed with a free weight, maximizing stabilizer muscle recruitment. 

Greater Range of Motion

The extended range of motion of this chest press variation is highly beneficial and correlates nicely with overall health and longevity. Developing strength or other motor abilities through the full range of motion is much better for performance and injury prevention. 

Targeted Chest Development

The single arm-dumbbell bench press is excellent for chest development. While there is no significant difference between unilateral and bilateral variations in terms of promoting hypertrophy, they can help add variety to the workouts. 

Learning Proper Core Stabilization

The one-arm bench press with a dumbbell can help develop core stabilizer strength. To stay horizontal, you need to engage the internal and external obliques on the opposite side of your working arm. 

This will also provide sufficient stabilization during the exercise, although it may be overkill in terms of energy spent.

Excellent for Correcting Muscle Imbalances

Unilateral exercises can help identify and correct strength and muscle imbalances. Your workouts should primarily consist of unilateral movements if you want to fix imbalances.

Do You Need Unilateral Exercises?

In a YouTube Video, Dr. Austin Baraki (MD) and Jordan Feigenbaum (MD & MS) discuss whether you need unilateral exercises and how to program them into your workouts.

“There’s no real evidence-based answer. You could talk about some of the different studies investigating leg strength asymmetries and certain sporting injuries, particularly in soccer and some other running-based sports. Still, it would be really hard to generalize that to the public. My thought is, why wouldn’t you have a unilateral exercise in your workouts?”

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Better Flat Bilateral Pressing

If you have hit a flat bench press plateau, adding the unilateral dumbbell press to your arsenal can help break through the overhead ceiling, thanks to a phenomenon called a bilateral deficit. 

The combined unilateral load of one-arm dumbbell presses usually exceeds the total load possible with a bilateral dumbbell press. Technically, you can lift more total weight using one arm at a time than with both arms simultaneously. (2) 

Most Common Mistakes and How to Correct Them

Here are the most common mistakes during one-arm dumbbell bench presses and how to correct them.

Not Keeping Your Body Horizontal

Poor core contraction is almost always why you cannot keep your body horizontal on a flat bench. Your abdominal muscles and glutes are responsible for keeping you steady during the unilateral bench press.

The solution for this mistake is very simple: activate your abdominal and hip muscles. Ensure your feet are firmly placed on the ground. 

Lowering the Dumbbell Too Quickly

Lowering the dumbbell too quickly can increase the risk of injuring yourself, especially for beginners. Plus, it can limit muscle stimulation.

Lower the dumbbell to your chest over two seconds, ideally three or even more, as you progress from week to week.

Single-Arm Dumbbell Bench Press Variations

Below are the best single-arm dumbbell bench press variations:

Incline Single-Arm Dumbbell Bench Press

The incline single-arm dumbbell bench press can help develop the upper chest, which is a lagging muscle group for most people.

Steps:

1. Set the bench incline between 30 and 45 degrees.
2. Grab a dumbbell in your right hand with an overhand grip and lie on the bench.
3. Hold the dumbbell over your chest with your arm fully extended.
4. Slowly lower the dumbbell to your chest and hold the bottom position for one second.

Decline Single-Arm Dumbbell Bench Press

This exercise targets the lower pectoral muscles, which can add to the overall volume of your chest.

Steps:

1. Set the decline between 15 and 30 degrees.
2. Continue using the same basic pressing motion as in the previous exercises.

Single-Arm Dumbbell Bench Press on Stability Ball

Unilateral dumbbell bench presses on the stability ball are a great way to maximize core activation and practice stabilizing your body during the movement. 

Steps:

1. Pick a dumbbell of an appropriate weight.
2. Place the stability ball behind you.
3. Lie on the ball on your upper back and place your feet shoulder-width apart on the ground.
4. Place the dumbbell above your chest with your working elbow fully extended.
5. Position your non-working arm on your corresponding chest for added balance. 
6. Lower the dumbbell toward your chest and hold the bottom position for one second.
7. Reverse the motion to return to the starting position.

Alternating Dumbbell Bench Press

The alternating dumbbell bench press challenges your stability and leads to greater abdominal and hip muscle recruitment.

Steps:

1. Pick two dumbbells of appropriate weight.
2. Lie on the flat bench and position both dumbbells above your chest with your elbows fully extended.
3. Ensure your core is activated and your feet are firmly placed on the ground for better stability.
4. Lower the right dumbbell to your chest while keeping the other arm fully extended.
5. Return the dumbbell in your right hand to the starting position and repeat on the other side.
6. Alternate for the desired reps.

Wrapping Up

The one-arm dumbbell bench press is a phenomenal unilateral exercise for improving functional strength. It helps you master core contraction and teaches your body how to stabilize itself during complex movements.

In the comments below, let me know your thoughts on the single-arm dumbbell bench press and how you implement it in your chest workout routine.

References:

1. Patterson JM, Vigotsky AD, Oppenheimer NE, Feser EH. Differences in unilateral chest press muscle activation and kinematics on a stable versus unstable surface while holding one versus two dumbbells. PeerJ. 2015;3:e1365. Published 2015 Oct 27. doi:10.7717/peerj.1365
2. Kuruganti U, Murphy T, Pardy T. Bilateral deficit phenomenon and the role of antagonist muscle activity during maximal isometric knee extensions in young, athletic men. Eur J Appl Physiol. 2011;111(7):1533-1539. doi:10.1007/s00421-010-1752-8

Relevant Articles:

• How To Do Decline Dumbbell Bench Press
• How To Do The Dumbbell Bench Press

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