Single-arm incline dumbbell bench press
Learn how to do Single-arm incline dumbbell bench press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Single-arm incline 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 Single-arm incline dumbbell bench press
An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement.
💡 Instructions:
Set the bench to 30–45° and plant your feet firmly.
Hold a dumbbell in one hand above your chest, palm facing forward, and place your free hand on your torso for stability.
Lower the dumbbell slowly to the outside of your upper chest, keeping your forearm vertical and elbow at about 45° to your torso.
Press the dumbbell back to the starting position, keeping your core engaged and torso stable.
Complete the desired reps on one side before switching arms.
⚠️ Common mistakes:
Letting the torso twist or the shoulder roll forward.
Bouncing the dumbbell off the chest.
Flaring the elbow too much or tucking it excessively.
Overarching the lower back.
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Start Free TrialMuscles Worked by Single-arm incline dumbbell bench press
Equipment
- Dumbbells
- Bench
Calories Burned Doing Single-arm incline dumbbell bench press
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Single-arm incline 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: Single-arm incline dumbbell bench press
What muscles does Single-arm incline dumbbell bench press work?
Single-arm incline dumbbell bench press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Single-arm incline dumbbell bench press correctly?
An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement. 💡 Instructions: Set the...
Is Single-arm incline dumbbell bench press good for beginners?
Single-arm incline 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 Single-arm incline dumbbell bench press?
Single-arm incline dumbbell bench press requires: Dumbbells, Bench.
What are the benefits of Single-arm incline dumbbell bench press?
Single-arm incline dumbbell bench press strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Single-arm incline dumbbell bench press?
Similar exercises to Single-arm incline dumbbell bench press include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is Single-arm incline dumbbell bench press better than Kubadilisha Incline Dumbbell Press?
Both Single-arm incline dumbbell bench press and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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