Single Arm Dumbbell Bench Press


by Devin Sarno, NSCA-CPT

Importance: While working the chest muscles traditionally targeted by the bench press, this single arm variation also requires increased stability of the shoulder, shoulder girdle, and core.

Proper Form:

  • Begin seated on a flat bench with one dumbbell resting on your thigh
  • Simultaneously kick the dumbbell up to your shoulder as you lay back onto the bench
  • Position the dumbbell on the side of your chest
  • Plant both feet firmly into the floor
  • With your palm facing forward and keeping your elbow in, press the dumbbell straight up to full extension
  • Lower the dumbbell back down to your chest in a slow, controlled manner


  • Keep Both feet planted on the floor!
  • Keep the non-working hand on or across your hip to help stabilize
  • Keep your core as tight as you can to maximize stabilization

Sample Workout:

  • Dumbbell Single Arm Bench Press (R)x10
  • Dumbbell Single Arm Bench Press (L) x10
  • Bench Jumps x20
  • Dumbbell Single Arm Rows (R) x10
  • Dumbbell Single Arm Rows (L) x10

5 Rounds Total