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
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.
Pro Tips
•Brace your core hard and press your non-working hand into the bench or your hip to prevent your torso from rotating during the press.
•Focus on pressing straight up over the shoulder, not drifting the dumbbell toward the center of your chest.
•Start with your weaker arm first each set to ensure balanced development.
Common Mistakes
•Rotating the torso toward the pressing side, which turns this into a partial twist press instead of a strict unilateral Chest Press.
•Neglecting core bracing, causing the body to roll toward the non-working side and compromising form.
•Using the same weight as a bilateral press; you should use slightly less since stabilization demands are higher.