10 Best One Arm Dumbbell Bench Press Alternatives for Limited Equipment
If you can’t perform the One Arm Dumbbell Bench Press, use single-arm incline dumbbell press, single-arm floor press, landmine press, single-arm cable press, or archer push-ups to target the pectorals while keeping unilateral load. Keep the scapula retracted, tuck the elbow about 30–45 degrees, and press through the palm to emphasize horizontal adduction.
Original Exercise: One Arm Dumbbell Bench Press
How to Perform One Arm Dumbbell Bench Press
- Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
- By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
- Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Switch arms and repeat the movement.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best One Arm Dumbbell Bench Press Alternatives
1. Dumbbell One Arm Pullover On Exercise Ball
92.8% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
2. Barbell Bench Press - Medium Grip
91.4% MatchHow to perform this exercise
- 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.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
3. Dumbbell Bench Press
91.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
4. Bench Press With Chains
91.1% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- 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.
- 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.
- 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.
5. Bench Press - Powerlifting
90.7% MatchHow to perform this exercise
- 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.
- 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.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- 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.
6. Barbell Bench Press
88.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
7. Barbell Wide Bench Press
88.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
8. Dumbbell Bench Press With Neutral Grip
88.2% MatchHow to perform this exercise
- 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.
- 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.
- Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- Pause, then extend the elbow and return to the starting position.
9. Dumbbell Reverse Bench Press
87.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
10. Dumbbell Pullover Hip Extension On Exercise Ball
87.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
Why You Might Need a One Arm Dumbbell Bench Press Alternative
You might substitute the One Arm Dumbbell Bench Press because of shoulder pain, limited equipment, or a training focus on stability and balance. Single-arm options preserve unilateral strength while reducing shear on the glenohumeral joint; for example, the floor press shortens ROM to limit painful end-range shoulder extension. Rehab-oriented choices like landmine or cable single-arm presses allow controlled horizontal adduction and adjustable resistance curves. If you lack a bench, archer push-ups and floor presses let you maintain pectoral tension and scapular control. Always cue scapular retraction and a braced core to maintain optimal force transfer and reduce compensatory shoulder activity.
How to Choose the Right Substitute
Select a substitute by matching movement pattern, required stability, and loading potential to your goal. If you want maximal pectoral hypertrophy and progressive overload, pick single-arm incline or flat dumbbell presses where you can add weight and use full ROM—keep the elbow tucked 30–45 degrees to target the sternal head. For shoulder pain or limited ROM, choose floor presses or landmine presses to limit end-range stress and emphasize the concentric. For balance and core demand, choose archer or single-arm cable presses and cue a tight midline and scapular packing. Prioritize exercises that let you consistently increase load or time under tension.
Frequently Asked Questions
What muscles does One Arm Dumbbell Bench Press work?
The One Arm Dumbbell Bench Press primarily targets the pectoralis major (both sternal and clavicular fibers) through horizontal adduction, with secondary load on the anterior deltoid and triceps brachii. It also recruits stabilizers—serratus anterior and rotator cuff—to control scapular position; keep the scapula retracted and elbow tucked to maximize chest activation.
What is the best bodyweight alternative to One Arm Dumbbell Bench Press?
A progressive single-arm push-up or archer push-up is the best bodyweight substitute because it preserves unilateral loading and horizontal adduction. Cue a packed scapula, hips square to the floor, and press through the palm while keeping the elbow at roughly 30–45 degrees to protect the shoulder and emphasize pectoral drive.
Can I build muscle without doing One Arm Dumbbell Bench Press?
Yes. You can achieve hypertrophy with a mix of compound and unilateral chest exercises—single-arm incline presses, floor presses, landmine presses, and cable variations—so long as you apply progressive overload. Use controlled eccentrics, paused reps, and maintain scapular retraction to ensure consistent pectoral loading and mechanical tension.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →