One-arm dumbbell bench press

A compound exercise for the chest, with help from the triceps, abs, obliques. Equipment: dumbbells and flat bench.

Orbit

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WorksChestTricepsAbsObliques

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: One dumbbell, the free hand on your belly, feet planted wide.
Keep the hips level as you press
Lower slowly to a deep stretch

Muscles worked

One-arm dumbbell bench press: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Abs
Obliques

Equipment

Dumbbells
Flat bench

Alternatives

Exercises that train the same main muscles. See all one-arm dumbbell bench press alternatives.

Ball push-upMedicine ball
Bottom push-up holdNo equipment
Lean-forward push-upNo equipment
One-arm kettlebell bench pressKettlebells and Flat bench
One-arm push-upNo equipment
Push-upNo equipment

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

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