One Arm Dumbbell Bench Press

Chest

One Arm Dumbbell Bench Press

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A press with a single dumbbell on a flat bench that trains the chest, shoulders and triceps while your trunk resists rotation.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit with a dumbbell on your thigh, lean back, and swing it up to chest level.
2Drive the weight above your chest, wrist stacked over elbow.
3Rest the other hand on your torso or grip the bench edge.

How to perform

1Bring the dumbbell down beside your chest on a controlled line.
2Hold the upper arm roughly 45–70 degrees away from your ribs.
3Push the weight back up until the arm is straight.
4Complete your reps, then change arms.