PlanWorkouts

Exercise 1281 · REF rDAiRf9

Dumbbell Incline One Arm Press exercise animation

Dumbbell Incline One Arm Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing one dumbbell at a time from an incline bench adds an anti-rotation core demand to the usual upper-chest and front-delt work, since the body wants to twist toward the working side. It also makes it obvious if one side presses noticeably heavier than the other. Bracing the free hand on the bench edge is a reasonable way to control the rotation while building strength unilaterally.

How to Do the Dumbbell Incline One Arm Press

  1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
  2. Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
  3. Press the dumbbell upward and slightly inward, extending your arm fully.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell Incline One Arm Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline One Arm Press work?
The Dumbbell Incline One Arm Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Incline One Arm Press?
The Dumbbell Incline One Arm Press is done with a dumbbell.
What's a good alternative to the Dumbbell Incline One Arm Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.