Dumbbell Single-Arm Wide-Grip Bench Press
Build asymmetric strength! This bench press variation targets chest, core, and stability like never before.
The Dumbbell Single-Arm Wide-Grip Bench Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Single-Arm Wide-Grip Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Dumbbell Single-Arm Wide-Grip Bench Press Variations and Alternatives
How to do the Dumbbell Single-Arm Wide-Grip Bench Press
Select a dumbbell with the appropriate weight for your fitness level.
Lie flat on a bench with your feet firmly planted on the floor.
Using one hand, lift the dumbbell off the floor or the rack and hold it over your chest with a wide grip (arm extended wider than shoulder width).
Keep your wrist straight and in line with your forearm.
Carefully lower the dumbbell to the side of your chest while keeping the other arm on your abdomen or the bench for stability.
Lower the dumbbell until your chest muscles are fully stretched.
Push the dumbbell back up to the starting position, focusing on contracting your chest muscles.
Complete the desired number of repetitions before switching arms.
Ensure you perform an equal number of sets and reps with both arms to maintain balanced strength and muscle development.
Always keep control of the weight and maintain proper form to prevent injury.
Remember to breathe throughout the exercise, inhaling on the descent and exhaling on the press. Warm up before the exercise, and start with lighter weights to practice the movement if you are new to this exercise. It's also recommended to have a spotter if you are lifting heavy weights for safety.
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Dumbbell Single-Arm Wide-Grip Bench Press FAQs
What muscles does the Dumbbell Single-Arm Wide-Grip Bench Press work?
The Dumbbell Single-Arm Wide-Grip Bench Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Single-Arm Wide-Grip Bench Press?
Exercise bench or dumbbells.
Is the Dumbbell Single-Arm Wide-Grip Bench 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 Single-Arm Wide-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Wide-Grip Bench Press variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Barbell Wide Bench Press, Dumbbell 3-Point Bench Press and Alternating Dumbbell 2-Point Bench Press.
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