You’ve probably heard the single-arm dumbbell bench press called the “Swiss Army knife” of chest workouts—and for good reason. This move doesn’t just hammer your pecs; it challenges your stability, fixes muscle imbalances, and even sneaks in some core work without you realizing it. But before you grab those dumbbells, let’s analyze how to nail the form, what muscles you’ll fire up, and whether it’s worth the hype—or whether there’s a catch hiding behind those gains.
How to Perform the Single-Arm Dumbbell Bench Press
Lying on a flat bench with a dumbbell in hand, you could question how to nail the single-arm press without losing control.
Start by planting your feet flat, keeping five points of contact—both feet, butt, shoulder blades, and head.
Plant your feet firmly, maintaining five contact points—feet, butt, shoulder blades, and head—for stability and control.
Hold the dumbbell in one hand, arm fully extended above your chest, while your non-working arm stretches out to stabilize.
Keep your core tight and legs engaged to resist twisting as you lower the weight slowly, bending your elbow to 90 degrees before pressing back up.
This single-arm dumbbell bench press hones upper body strength while teaching your muscles balanced movement patterns.
Focus on control, not speed—rushing sacrifices form.
Keep your shoulder aligned, and don’t let the weight drift sideways.
Steady wins here.
Benefits of the Single-Arm Dumbbell Bench Press
Now that you’ve got the form down, let’s talk about why the single-arm dumbbell bench press is worth adding to your routine. This strength training move isn’t just about muscle growth—it’s a transformative element for balance, core stability, and fixing strength gaps between arms. By working one side at a time, you’ll engage your core harder to stay steady, and you may even handle heavier weights per arm than with traditional presses.
| Benefit | How It Helps | Who It’s For |
|---|---|---|
| Core Activation | Fights rotation, builds stability | Athletes, lifters |
| Strength Imbalance Fix | Evens out weaker arms | Beginners, rehab patients |
| Heavier Loads | Boosts pressing power | Powerlifters, bodybuilders |
| Better Coordination | Improves control and form | Everyone |
You’ll see gains in strength and symmetry, making it a must for any routine.
Muscles Worked During the Single-Arm Dumbbell Bench Press
At the moment you press a dumbbell with one arm while keeping your form tight, your muscles don’t just work to push the weight—they team up to keep you steady and strong. Your chest (pectoralis major) takes the lead, driving the weight up, while your triceps help straighten your elbow.
The front of your shoulder (anterior deltoid) kicks in to support the shoulder joint, making pressing exercises smoother. Since you’re working one side at a time, your core—especially the obliques—fires up to stop your torso from twisting.
Small muscles around your shoulder joint, like the rotator cuff, also pitch in to keep everything stable. This move doesn’t just build muscles of the upper body; it teaches them to work together, making everyday movements feel easier.
Potential Drawbacks and Considerations
| Concern | Why It Matters |
|---|---|
| Muscle Imbalance | One side might dominate, leaving the weaker side behind. |
| Shoulder Strain | Poor alignment can lead to discomfort or injury. |
| Core Fatigue | A weak midsection makes controlling the movement harder. |
| Limited Weight | You’ll probably lift less than with both arms. |
| Time-Consuming | Alternating arms doubles your workout duration. |
Focus on symmetry and control to keep your progress safe and balanced.
Variations and Programming Recommendations
Several smart tweaks and straightforward programming choices can make the single-arm dumbbell bench press even more effective for building balanced strength.
Begin with your weaker arm initially to even out any imbalances, aiming for 3–4 sets of 10–12 reps. This helps improve stability while boosting unilateral strength.
Should you be new to the move, stick to lighter weights to nail your form before going heavier. Treat it as an accessory to your main lifts, or use it as a warm-up to prep your shoulders and core.
Try variations like the single-arm floor press or kettlebell press to challenge stability further. These tweaks keep your programming fresh and strength gains steady.
Rotate variations every few weeks to avoid plateaus and keep progress flowing.
Conclusion
So there you have it—single-arm dumbbell bench presses: the exercise that makes you feel like a wobbly flamingo with a dumbbell. Sure, you could look a little ridiculous initially, and your core will scream at you, but your chest, arms, and stubborn imbalances won’t know what hit ‘em. Just don’t be surprised in case your other arm starts throwing jealous glances mid-set.
