Description
The Dumbbell Lying One Arm Press is a strength-building workout that primarily targets the chest muscles, with secondary focus on the triceps and shoulders.
How to Do Dumbbell Lying One Arm Press
- 1Setup
Lie supine on a flat bench with your feet flat on the floor, providing a stable base and keeping your glutes and upper back in contact with the bench.
- 2Setup
Hold one dumbbell in one hand, resting it on your chest with your elbow bent and tucked slightly towards your side, palm facing inward (neutral grip).
- 3
Engage your core and press the dumbbell straight up towards the ceiling, fully extending your elbow without locking it, exhaling as you press.
- 4
Slowly lower the dumbbell back down to the starting position with control, allowing your elbow to descend slightly below bench level to feel a stretch in your pectoral muscle, inhaling during the descent.
- 5
Maintain stability throughout the movement, preventing your torso from rotating or lifting off the bench, and repeat for the desired number of repetitions before switching arms.
Tips
- Keep your non-working arm extended out to the side or placed on your abdomen for balance and to prevent your torso from twisting during the movement.
- Focus on driving the dumbbell up using your chest muscle, envisioning your pectoral contracting to initiate and complete the press rather than just pushing with your arm.
- Control the eccentric (lowering) phase of the movement; this is crucial for muscle growth and maintaining tension on the chest throughout the entire range of motion.
- Maintain a slight arch in your lower back, keeping your glutes and upper back firmly pressed against the bench for optimal stability and leverage.
Common Mistakes
- ×Allowing your body to rotate or lift off the bench during the press compromises stability and reduces target muscle activation; keep your core braced and body still on the bench.
- ×Rushing the eccentric phase reduces time under tension and potential muscle growth; ensure a slow, controlled descent of the dumbbell to maximize muscle engagement.
- ×Pressing the dumbbell in an arc rather than a straight line can put undue stress on the shoulder joint; always press the dumbbell directly upwards in a vertical path.
Variations
Dumbbell Svend Press
Sculpt your chest with the Dumbbell Svend Press. This unique exercise targets your pectorals by pressing two dumbbells together, enhancing muscle
Dumbbell Single Arm Floor Press
Build a stronger, more stable chest and triceps with the Dumbbell Single Arm Floor Press.
Dumbbell One Arm Decline Chest Press
Target your lower chest with the Dumbbell One-Arm Decline Chest Press. Build strength and definition by isolating each side of your chest.
Dumbbell Lying Hammer Press
Perform the Dumbbell Lying Hammer Press to build a strong, defined chest and triceps. This variation emphasizes the pecs with a neutral grip.
Related Exercises
Barbell Weighted Bench Press
Build a powerful chest and sculpt your upper body with the Barbell Bench Press. This foundational exercise targets pectorals, triceps, and shoulders for
Dumbbell Straight Arm Pullover
Perform the Dumbbell Straight Arm Pullover to effectively target your chest and lats, enhancing both muscle development and shoulder mobility.
Dumbbell Seated Upright Alternate Squeeze Press
Build strong upper chest and shoulders with the Dumbbell Seated Upright Alternate Squeeze Press.
Dumbbell Pullover
Sculpt a stronger chest and back with the dumbbell pullover. This classic exercise targets your pectorals and lats, enhancing upper body strength and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Dumbbell Lying One Arm Press in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free