Target Muscle

    Chest

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ChestDumbbell

    Dumbbell Lying Single Arm Press

    The dumbbell lying one arm press is a unilateral chest exercise performed on a bench, focusing on the pectorals while also engaging the tricep and shoulders. It challenges stability and coordination due to the single arm movement.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.

    2. 2

      Hold the dumbbell at shoulder level with your palm facing forward.

    3. 3

      Press the dumbbell upward until your arm is fully extended.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

    Master The Dumbbell Lying Single Arm Press with Forge

    Get personalized coaching, form feedback, and workout plans featuring Dumbbell Lying Single Arm Press and other exercises tailored to your goals.

    Join the Waitlist