One Arm Dumbbell Bench Press
Learn how to do One Arm Dumbbell Bench Press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
One Arm 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 70kg person burns approximately 158 calories in a 30-minute session..
How to Do One Arm Dumbbell Bench Press
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides.
💡 Instructions:
Lie flat on the bench with feet firmly on the ground, holding one dumbbell above your chest with your arm fully extended.
Keep your core tight to prevent rotation.
Lower the dumbbell slowly until your elbow is at about 90 degrees.
Press the dumbbell back up until your arm is fully extended.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Rotating or twisting the torso during the press
Lowering the dumbbell too quickly
Overarching the lower back
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Start Free TrialMuscles Worked by One Arm Dumbbell Bench Press
Equipment
- Dumbbells
- Bench
Calories Burned Doing One Arm Dumbbell Bench Press
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Dumbbell Bench Press
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: One Arm Dumbbell Bench Press
What muscles does One Arm Dumbbell Bench Press work?
One Arm Dumbbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do One Arm Dumbbell Bench Press correctly?
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides. 💡 Instructions: Lie flat...
Is One Arm Dumbbell Bench Press good for beginners?
One Arm Dumbbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for One Arm Dumbbell Bench Press?
One Arm Dumbbell Bench Press requires: Dumbbells, Bench.
What are the benefits of One Arm Dumbbell Bench Press?
One Arm Dumbbell Bench Press strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to One Arm Dumbbell Bench Press?
Similar exercises to One Arm Dumbbell Bench Press include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is One Arm Dumbbell Bench Press better than Kubadilisha Incline Dumbbell Press?
Both One Arm Dumbbell Bench Press and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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