10 Best One Arm Dumbbell Bench Press Alternatives for Limited Equipment

Ranked One Arm Dumbbell Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Dumbbell Bench 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

   Play demonstration

   1. Dumbbell One Arm Pullover On Exercise Ball

   93% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell with one hand and extend your arm straight up above your chest.
   3. Slowly lower the dumbbell behind your head while keeping your arm straight.
   4. Pause for a moment, then raise the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   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 One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: harder to stay steady on than the One Arm Dumbbell Bench Press
2. Play demonstration

   2. Dumbbell Bench Press

   91% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals with less balance to manage.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
   3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
   4. Pause for a moment, then push the dumbbells back up to the starting position, fully 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

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
3. 

   3. Barbell Bench Press - Medium Grip

   91% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the pectorals.

   How to perform this exercise

   1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
   3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

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

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
4. 

   4. Bench Press With Chains

   91% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
   2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
5. 

   5. Reverse Band Bench Press

   91% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
   2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
6. 

   6. Bench Press - Powerlifting

   91% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
   2. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
   3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
7. 

   7. Wide-grip Barbell Bench Press

   89% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
8. Play demonstration

   8. Barbell Bench Press

   89% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position by extending your arms.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
9. Play demonstration

   9. Barbell Wide Bench Press

   89% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
   5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
   • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
   • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
   • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press
   • Balance: easier to stay steady on than the One Arm Dumbbell Bench Press
10. 

    10. Dumbbell Bench Press With Neutral Grip

    88% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
    2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
    3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
    4. Pause, then extend the elbow and return to the starting position.

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

    Why this matches

    • Movement: flat horizontal press, the same as the One Arm Dumbbell Bench Press
    • Primary muscle: pectorals, the same as the One Arm Dumbbell Bench Press
    • Equipment: free weights, the same as the One Arm Dumbbell Bench Press
    • Body position: lying on your back, the same as the One Arm Dumbbell Bench Press