Welcome to our One Arm Bench Press Exercise Instruction Guide!
On this page you'll learn how to do this chest exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.
Have you seen our Best Chest Exercises list yet? See if this chest exercise made the cut! Also, make sure to view our Dumbbell Exercises page for a list of all our weight training exercises that utilize dumbbells.
|Exercise Name:||One Arm Bench Press|
|Secondary Muscle(s):||Deltoids, Triceps|
|Exercise Type:||Compound, Push|
|Equipment Required:||Dumbbell, Flat Bench|
Exercise Description and Instruction:
The One Arm Bench Press is a version of the Dumbbell Bench Press, but focuses on one arm at a time. Consider it the Concentration Curl of Chest Exercises. Be careful, however, as this exercise can be dangerous if done with too much weight or incorrectly.
Using dumbbells has its benefits, but we generally recommend Barbell Exercises for building muscle mass because you can pile on more weight. Make sure to view the Barbell Bench Press, Decline Bench Press and Incline Bench Press. You'll benefit from switching up your workout routines and hitting your chest from different angles and grips.
To Perform This Exercise:
Other Popular Upper Body Exercises:
Check out some of our other popular Arm Exercises and Variations:
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