Dumbbell Incline Single-Arm Press
Build chest strength & stability! Isolate each side with the Dumbbell Incline Single-Arm Press. A great addition to any upper body workout.
The Dumbbell Incline Single-Arm Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Single-Arm Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Dumbbell Incline Single-Arm Press Variations and Alternatives
How to do the Dumbbell Incline Single-Arm Press
Set up an incline bench at about a 45-degree angle.
Sit down on the bench with a dumbbell in one hand using a neutral grip (palm facing inward).
Press your back and glutes against the bench and keep your feet firmly planted on the ground.
Press the dumbbell up above your shoulder until your arm is nearly fully extended but not locked.
Lower the weight in a controlled manner to the starting position, bringing the dumbbell close to your chest without letting it rest or bounce off your body.
Perform the desired number of repetitions with one arm before switching to the other arm.
Keep your core tight and engage your chest muscles throughout the movement. Avoid using momentum to press the weight.
Breathe out as you press the weight up and inhale as you bring it back down.
Make sure to choose a weight that allows you to maintain proper form throughout the exercise and avoid using very heavy weights that could lead to injury, especially because this exercise requires balance and unilateral control.
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Dumbbell Incline Single-Arm Press FAQs
What muscles does the Dumbbell Incline Single-Arm Press work?
The Dumbbell Incline Single-Arm Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Incline Single-Arm Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Single-Arm Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Single-Arm Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Single-Arm Press variations and alternatives?
Similar exercises include the Dumbbell 3-Point Bench Press, Dumbbell Single-Arm Chest Glute Bridge Press, Dumbbell Incline Neutral-Grip Chest Press and Dumbbell Single-Arm Chest Ipsilateral Glute Bridge Press.
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