What muscles does the Dumbbell Lying One-Arm Press work?

This exercise primarily targets the chest muscles, especially the pectorals, while also engaging the triceps and shoulders as secondary movers. Stabilizing muscles in your core are activated to maintain balance, making it an effective full upper-body push movement.

What equipment do I need for the Dumbbell Lying One-Arm Press?

You will need a flat bench and a single dumbbell. If a bench is unavailable, you can perform the movement on the floor for reduced range of motion, or use a stability ball to add core engagement.

Is the Dumbbell Lying One-Arm Press suitable for beginners?

Yes, beginners can safely perform this exercise with light weights to learn proper form and control. Start with a manageable load, focusing on slow and controlled repetitions before increasing resistance.

What are common mistakes to avoid during the Dumbbell Lying One-Arm Press?

Avoid arching your back, locking out your elbow at the top, or letting the dumbbell drift away from your midline. Keeping your core tight and wrist neutral throughout the press will improve safety and efficiency.

How many sets and reps should I do for the Dumbbell Lying One-Arm Press?

For strength, perform 3–4 sets of 6–8 reps per arm with a heavier weight. For muscle endurance and definition, opt for 3 sets of 10–12 reps with moderate weight and controlled tempo.

Are there any safety tips for performing the Dumbbell Lying One-Arm Press?

Always warm up your shoulders and chest before lifting, and choose a weight you can control without swinging. If you feel strain in your lower back, adjust your foot position or use a lighter dumbbell.

What variations can I try for the Dumbbell Lying One-Arm Press?

You can perform the exercise on an incline bench to target upper chest, or use a neutral grip for shoulder-friendly pressing. Adding a slow eccentric phase or alternating arms each rep increases challenge and stability work.

Dumbbell Lying One-Arm Press

Target Muscles

Primary:

Chest

Secondary:

Triceps

Shoulders

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench with your feet on the floor, holding a dumbbell in one hand above your chest with a neutral grip. Lower the dumbbell slowly to your chest, keeping your elbow at a 45-degree angle, then press it back up without locking your elbow. Keep your core engaged and avoid arching your back throughout the movement.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Ensure your back is flat against the bench and your core is engaged.
Hold a dumbbell in one hand with a neutral grip (palm facing inward) and extend your arm so the dumbbell is positioned directly above your chest. Keep your other arm resting by your side or on your abdomen for balance.
Slowly lower the dumbbell in a controlled motion, bending your elbow and bringing the weight down toward your chest. Keep your elbow at a 45-degree angle relative to your torso to avoid strain on your shoulder.
Pause briefly when the dumbbell is close to your chest, ensuring you maintain control and tension in your chest muscles.
Push the dumbbell back up to the starting position by extending your arm, focusing on contracting your chest muscles. Avoid locking your elbow at the top.
Repeat for the desired number of repetitions, then switch to the other arm and repeat the movement.
Maintain proper form throughout the exercise, keeping your core engaged and avoiding excessive arching of your back.

Explore more chest exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Bench Press

Chest

Bench • Dumbbell

Dumbbell One-Arm Decline Chest Press

Chest

Bench • Dumbbell

Barbell Bench Press

Chest

Bench • Barbell

Kettlebell One-Arm Floor Press

Chest

Triceps

Kettlebell

Frequently Asked Questions

What muscles does the Dumbbell Lying One-Arm Press work?: This exercise primarily targets the chest muscles, especially the pectorals, while also engaging the triceps and shoulders as secondary movers. Stabilizing muscles in your core are activated to maintain balance, making it an effective full upper-body push movement.
What equipment do I need for the Dumbbell Lying One-Arm Press?: You will need a flat bench and a single dumbbell. If a bench is unavailable, you can perform the movement on the floor for reduced range of motion, or use a stability ball to add core engagement.
Is the Dumbbell Lying One-Arm Press suitable for beginners?: Yes, beginners can safely perform this exercise with light weights to learn proper form and control. Start with a manageable load, focusing on slow and controlled repetitions before increasing resistance.
What are common mistakes to avoid during the Dumbbell Lying One-Arm Press?: Avoid arching your back, locking out your elbow at the top, or letting the dumbbell drift away from your midline. Keeping your core tight and wrist neutral throughout the press will improve safety and efficiency.
How many sets and reps should I do for the Dumbbell Lying One-Arm Press?: For strength, perform 3–4 sets of 6–8 reps per arm with a heavier weight. For muscle endurance and definition, opt for 3 sets of 10–12 reps with moderate weight and controlled tempo.
Are there any safety tips for performing the Dumbbell Lying One-Arm Press?: Always warm up your shoulders and chest before lifting, and choose a weight you can control without swinging. If you feel strain in your lower back, adjust your foot position or use a lighter dumbbell.
What variations can I try for the Dumbbell Lying One-Arm Press?: You can perform the exercise on an incline bench to target upper chest, or use a neutral grip for shoulder-friendly pressing. Adding a slow eccentric phase or alternating arms each rep increases challenge and stability work.