Dumbbell Lying Single-Arm Press
Isolate and strengthen your chest with the Dumbbell Lying Single-Arm Press. Build stability and power, one arm at a time!
The Dumbbell Lying Single-Arm Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Single-Arm Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Dumbbell Lying Single-Arm Press Variations and Alternatives
How to do the Dumbbell Lying Single-Arm Press
Start by choosing a dumbbell of suitable weight and positioning yourself on a flat bench, lying on your back. Your feet should be planted on the ground for stability.
Grab the dumbbell with one hand and hold it in the air directly above your chest with your arm fully extended. Your palm should be facing away from your face, and your other hand can either rest on your abdomen or the bench for stability.
Inhale and slowly lower the dumbbell down to the side of your chest. Your arm should descend in a controlled arc, keeping the elbow at a slight angle.
Once the dumbbell is close to chest level, pause for a moment to maintain tension in the pecs.
Exhale and press the dumbbell back up to the starting position, contracting your chest muscles and extending your arm fully.
Repeat the exercise for the desired number of repetitions before switching arms.
Ensure to keep the motion controlled at all times, avoiding any jerky movements or loss of form.
Perform the exercise for a suitable number of sets as per your workout routine.
Remember to keep your back flat on the bench throughout the movement and make any adjustments necessary to maintain good form, preventing injury and ensuring the targeted muscles are being properly engaged. Use a spotter if you're lifting heavier weights for safety.
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Dumbbell Lying Single-Arm Press FAQs
What muscles does the Dumbbell Lying Single-Arm Press work?
The Dumbbell Lying Single-Arm Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Lying Single-Arm Press?
Exercise bench or dumbbells.
Is the Dumbbell Lying 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 Lying Single-Arm Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lying Single-Arm Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Bodyweight Lying Svend-Press, Bottle-Weight Lying Chest Press and Dumbbell 2-Point Bench Press.
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