single arm dumbbell chest press

The Single Arm Dumbbell Chest Press is an effective exercise that strengthens the chest muscles , triceps and shoulders. By doing this exercise with one arm at a time, you also activate your core , as it has to work harder to stabilize the body and maintain balance. This exercise is ideal for building strength and improving muscle balance between the sides.

Correct form and technique

Follow these steps to perform the exercise correctly:

  1. Lie on a bench with your feet flat on the floor and your back in a neutral position.
  2. Hold a dumbbell in one hand with the arm extended directly over the shoulder. The other arm can rest on the hip or the bench for support.
  3. Slowly lower the weight toward your chest while keeping your elbow at a 45-degree angle.
  4. Push the weight back up to the starting position while keeping the core engaged to avoid rotation.
  5. Repeat for the desired number of repetitions and then switch to the opposite arm.

Common errors

Avoid these mistakes to maximize the benefit of the exercise:

  • Crooked hip position: Keep the hip straight and avoid letting one side lift off the bench.
  • For fast movements: Lower the weight slowly and controlled to avoid momentum and ensure maximum muscle activation.
  • Improper elbow position: Keep the elbow at a slight angle, close to the body, to minimize stress on the shoulder joints.

Modifications and Variations

Adapt the exercise to your level or goal:

  • Beginner: Use a lighter weight or perform the exercise without a weight to focus on proper form.
  • Advanced: Perform the exercise on a stability ball to further challenge your core.
  • Alternate grip: Try a neutral grip (palm facing inwards) to change the stress on the muscles.

Number of repetitions and sets

It is recommended to perform 3 sets of 10-12 repetitions per arm. For increased strength, you can gradually increase the weight while maintaining proper form.

Breathing tips

Breathe in as you lower the weight towards your chest and exhale as you push the weight up. Controlled breathing helps stabilize the core and maintain balance.

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