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Exercise 0343 · REF zGSIWQi

Dumbbell Lying One Arm Press exercise animation

Dumbbell Lying One Arm Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing one dumbbell at a time while lying down forces the core to resist rotation, since the working side wants to pull the torso with it. That unilateral setup also lets each side of the chest be trained to full fatigue independently rather than being limited by whichever arm gives out first in a two-arm press. It's a solid tool for correcting a chest strength imbalance.

How to Do the Dumbbell Lying One Arm Press

  1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. Hold the dumbbell at shoulder level with your palm facing forward.
  3. Press the dumbbell upward until your arm is fully extended.
  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 Lying One Arm Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

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