The dumbbell incline one arm press is a unilateral chest exercise performed on an incline bench, targeting the upper pectorals while also engaging the shoulders and tricep. It requires balance and coordination due to the single arm movement.
Also Works
ShouldersTriceps
How to Perform
1
Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
2
Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
3
Press the dumbbell upward and slightly inward, extending your arm fully.
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.
Pro Tips
•Press the dumbbell slightly inward toward your midline at the top to maximize upper chest contraction.
•Grip the bench edge or place your free hand on your hip to anchor your torso and prevent rolling.
•Drive your feet firmly into the floor to maintain a stable base throughout the unilateral press.
Common Mistakes
•Allowing the hips to shift off-center on the bench, which reduces stability and changes the pressing angle.
•Flaring the elbow too wide at the bottom, putting excessive stress on the shoulder capsule.
•Rushing reps without pausing at the bottom, losing the stretch and muscle tension.