Dumbbell One Arm Side Lying Bench Press
Description
The dumbbell one arm side lying bench press is performed lying on a bench on the side with a dumbbell in the top hand. The dumbbell is pressed across the body in an arcing motion. The unique angle hits the chest and shoulder differently from a standard press.
Equipment Required
Dumbbell One Arm Side Lying Bench Press Instructions
- Lie on a bench on your side with the body fully supported.
- Hold a dumbbell in the top hand at the lower chest area.
- Bend the elbow with the dumbbell close to the body.
- Brace your core and keep the body still.
- Press the dumbbell up and across your body.
- Lock out the arm with the dumbbell over your top shoulder.
- Lower with control back to the start.
- Complete reps and switch sides.
Dumbbell One Arm Side Lying Bench Press Form & Visual
Dumbbell One Arm Side Lying Bench Press Benefits
- Hits the chest from a unique angle
- Side lying isolation
- Builds chest detail
- Single-arm focus
- Useful chest variation
- No barbell needed
Dumbbell One Arm Side Lying Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Dumbbell One Arm Side Lying Bench Press Variations & Alternatives
- Standard DB Bench Press
- DB Floor Press
- DB Fly
- Cable Crossover
