10 Best Dumbbell Lying One Arm Press Alternatives for Limited Equipment

The Dumbbell Lying One Arm Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Single-arm Push-up, the Raise Single Arm Push-up and the Chest Dip On Straight Bar.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Lying One Arm Press

Dumbbell Lying One Arm PressPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Dumbbell Lying One Arm Press
  1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. Hold the dumbbell at shoulder level with your palm facing forward.
  3. Press the dumbbell upward until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
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Ranked Dumbbell Lying One Arm Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying One Arm Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Single-arm Push-up

    1. Single-arm Push-up

    64% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Raise Single Arm Push-upPlay demonstration

    2. Raise Single Arm Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Lying One Arm Press
  3. Chest Dip On Straight BarPlay demonstration

    3. Chest Dip On Straight Bar

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  4. Clock Push-upPlay demonstration

    4. Clock Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Modified Hindu Push-upPlay demonstration

    7. Modified Hindu Push-up

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up On Lower ArmsPlay demonstration

    9. Push-up On Lower Arms

    59% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push Up To Side Plank

    10. Push Up To Side Plank

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying One Arm Press
    • Equipment: bodyweight only, not free weights

Dumbbell Lying One Arm Press FAQ

What muscles does Dumbbell Lying One Arm Press work?

The exercise primarily targets the pectoralis major (horizontal adduction) while recruiting the anterior deltoid and triceps as synergists. Unilateral pressing also engages core stabilizers and scapular retractors to resist rotation.

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