Exercise guide
One Arm Dumbbell Bench Press
The One Arm Dumbbell Bench Press trains the chest, shoulder, and triceps on one side while the trunk resists rotation. The uneven load creates a greater stability demand than pressing two dumbbells together.
Training context
How the One-Arm Bench Press Differs
The feet, hips, upper back, and free arm help prevent the torso from rolling toward the loaded side. A lighter dumbbell is appropriate while learning this stability requirement.
The free hand may help position the dumbbell before the set but should not repeatedly touch or balance the load during working repetitions. Use a spotter when necessary.
Technique overview
Keep both sides of the torso supported
Lie with the feet planted and upper back secure on the bench. Press the dumbbell above one shoulder while the free arm rests in a stable position. Lower with the elbow following a comfortable path, resist torso rotation, and press back to a controlled extension.
Treat this as an overview and use a range, pace, and setup you can control.