How to do the Single-Arm Dumbbell Bench Press
Step by step
- Lie back on a flat bench holding one dumbbell at the outside of that shoulder.
- Plant your feet and brace hard - your free side will want to twist off the bench.
- Press the dumbbell straight up over your chest until the arm is nearly straight.
- Lower it under control to the side of the chest, feeling a stretch.
- Finish your reps without letting the torso rotate, then switch arms.
The thing people get wrong
The loaded side wants to roll you - keep both shoulder blades pinned to the bench and squeeze your abs to stay square.
Coaching cue
Spread your feet wide and grip the floor to anchor yourself.
Stay safe
Start lighter than your two-arm weight; the loaded side can pull you off a narrow bench.
Make it easier or harder
- Easier: Hold a light dumbbell in the free hand to balance the load.
- Harder: Rest the free arm across your chest and pause at the bottom of each rep.
Muscles worked
- Primary: Chest, Triceps
- Secondary: Front delts, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.