Single-arm incline dumbbell bench press

Learn how to do Single-arm incline 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

Single-arm incline 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 Single-arm incline dumbbell bench press

An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement.

Instructions:

Set the bench to 30–45° and plant your feet firmly.
Hold a dumbbell in one hand above your chest, palm facing forward, and place your free hand on your torso for stability.
Lower the dumbbell slowly to the outside of your upper chest, keeping your forearm vertical and elbow at about 45° to your torso.
Press the dumbbell back to the starting position, keeping your core engaged and torso stable.
Complete the desired reps on one side before switching arms.

Common mistakes:

Letting the torso twist or the shoulder roll forward.
Bouncing the dumbbell off the chest.
Flaring the elbow too much or tucking it excessively.
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: Single-arm incline 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: Single-arm incline dumbbell bench press

What muscles does Single-arm incline dumbbell bench press work?

Single-arm incline dumbbell bench press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Single-arm incline dumbbell bench press correctly?

An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement. Instructions: Set the...

Is Single-arm incline dumbbell bench press good for beginners?

Single-arm incline 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 Single-arm incline dumbbell bench press?

Single-arm incline dumbbell bench press requires: Dumbbells, Bench.

What are the benefits of Single-arm incline dumbbell bench press?

Single-arm incline 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 Single-arm incline dumbbell bench press?

Similar exercises to Single-arm incline 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 Single-arm incline dumbbell bench press better than Alternating Incline Dumbbell Press?

Both Single-arm incline dumbbell bench press and Alternating Incline Dumbbell Press target the Chest. Single-arm incline 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.