One Arm Dumbbell Bench Press

Learn how to do One Arm Dumbbell Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Chest TricepsShoulders DumbbellsBench

One Arm Dumbbell Bench Press is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do One Arm Dumbbell Bench Press

A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides.

Instructions:

Lie flat on the bench with feet firmly on the ground, holding one dumbbell above your chest with your arm fully extended.
Keep your core tight to prevent rotation.
Lower the dumbbell slowly until your elbow is at about 90 degrees.
Press the dumbbell back up until your arm is fully extended.
Complete all reps on one side before switching.

Common mistakes:

Rotating or twisting the torso during the press
Lowering the dumbbell too quickly
Overarching the lower back

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Muscles & equipment

Primary muscleChest

Secondary muscleTriceps

Secondary muscleShoulders

EquipmentDumbbells

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Dumbbell Bench Press

Type: Dumbbells exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

MET 4.5

Alternating Incline Dumbbell Press

Dumbbells

MET 5

Barbell Bench Press

Olympic Barbell
Bench

MET 4.5

Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

FAQ: One Arm Dumbbell Bench Press

What muscles does One Arm Dumbbell Bench Press work?

One Arm Dumbbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do One Arm Dumbbell Bench Press correctly?

A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides. Instructions: Lie flat...

Is One Arm Dumbbell Bench Press good for beginners?

One Arm Dumbbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Dumbbell Bench Press?

One Arm Dumbbell Bench Press requires: Dumbbells, Bench.

What are the benefits of One Arm Dumbbell Bench Press?

One Arm Dumbbell Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Dumbbell Bench Press?

Similar exercises to One Arm Dumbbell Bench Press include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Dumbbell Bench Press better than Alternating Incline Dumbbell Press?

Both One Arm Dumbbell Bench Press and Alternating Incline Dumbbell Press target the Chest. One Arm Dumbbell Bench Press uses Dumbbells, Bench, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.