Dumbbell One Arm Side Lying Bench Press
Target your chest with the dumbbell one-arm side-lying bench press. This unique variation isolates one side, enhancing stability and strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell One Arm Side Lying Bench Press
Description
This is an upper body exercise targeting the pectoral muscles. The individual lies on a bench on their side, holding a dumbbell in one hand, and performs a one-arm bench press.
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How to do Dumbbell One Arm Side Lying Bench Press
- 01Setup
Lie on your side on a flat bench, with your bottom arm extended along the bench for support and stability. Ensure your feet are firmly planted on the floor.
- 02Setup
Hold a dumbbell in your top hand, palm facing your feet, and position it directly over your chest with your elbow bent at about a 90-degree angle.
- 03
Exhale as you press the dumbbell straight up towards the ceiling, fully extending your arm and contracting your pectoral muscle.
- 04
Inhale as you slowly lower the dumbbell back to the starting position with control, feeling a stretch in your chest.
- 05
Complete all repetitions on one side before carefully switching to the other arm, maintaining proper form throughout.
Tips
- Maintain a tight core throughout the movement to prevent your torso from rotating and ensure maximum stability on the bench.
- Focus on driving the dumbbell straight up using your chest muscle, rather than relying on momentum or excessive shoulder involvement.
- Keep your bottom arm firm against the bench to provide a stable base and prevent unwanted body movement during the press.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and time under tension for better results.
Common mistakes
- Using momentum to lift the weight instead of muscle activation; focus on a slow, controlled press and lower to engage the chest effectively.
- Allowing the body to roll or twist on the bench; brace your core and keep your bottom arm anchored to maintain a stable, side-lying position.
- Flaring the elbow out too wide; keep your elbow slightly tucked to protect your shoulder joint and better target the pectoral muscles.
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Get Ellim — FreeQuestions
Is Dumbbell One Arm Side Lying Bench Press good for beginners?
Dumbbell One Arm Side Lying Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell One Arm Side Lying Bench Press?
You need Dumbbell to perform Dumbbell One Arm Side Lying Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell One Arm Side Lying Bench Press?
Maintain a tight core throughout the movement to prevent your torso from rotating and ensure maximum stability on the bench. Focus on driving the dumbbell straight up using your chest muscle, rather than relying on momentum or excessive shoulder involvement. Keep your bottom arm firm against the bench to provide a stable base and prevent unwanted body movement during the press. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and time under tension for better results.
What are common mistakes when doing Dumbbell One Arm Side Lying Bench Press?
Using momentum to lift the weight instead of muscle activation; focus on a slow, controlled press and lower to engage the chest effectively. Allowing the body to roll or twist on the bench; brace your core and keep your bottom arm anchored to maintain a stable, side-lying position. Flaring the elbow out too wide; keep your elbow slightly tucked to protect your shoulder joint and better target the pectoral muscles.
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Free · iPhone only · Available on the App Store