Dumbbell Lying One Arm Press
Description
The dumbbell lying one arm press performs the dumbbell bench press with a single dumbbell at a time. While one side rests, the working arm presses the dumbbell to lockout. The single-arm loading creates strong anti-rotation demand for the core while building chest, tricep, and front delt strength unilaterally.
Muscle Group
Equipment Required
Dumbbell Lying One Arm Press Instructions
- Lie on a flat bench with a single dumbbell in your right hand at chest level.
- Plant your feet flat and pull your shoulder blades back.
- Brace your core hard against the asymmetric load.
- Press the dumbbell straight up to lockout while keeping the left arm relaxed.
- Resist any rotation in your trunk.
- Lock out at the top with the dumbbell directly over your shoulder.
- Lower the dumbbell back to chest level with control.
- Complete reps on one side, then switch arms.
Dumbbell Lying One Arm Press Form & Visual
Dumbbell Lying One Arm Press Benefits
- Builds unilateral chest strength
- Strong anti-rotation core demand
- Corrects left-right imbalances
- Different stimulus than two-arm pressing
- Useful for breaking through pressing plateaus
- Develops trunk stability
Dumbbell Lying One Arm Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Obliques
- Core stabilizers
Dumbbell Lying One Arm Press Variations & Alternatives
- Dumbbell Bench Press
- Single Arm Press
- Floor Press
- Dumbbell Alternate Bench Press
