PlanWorkouts

Exercise 1289 · REF PDaMuyV

Dumbbell One Arm Incline Chest Press exercise animation

Dumbbell One Arm Incline Chest Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing one arm at a time from an incline bench targets the upper chest and front delts while demanding anti-rotation core stability the whole rep. It also exposes any strength difference between sides that a two-arm incline press can mask. Bracing the free hand on the bench is a common way to control the twist while still getting full benefit from unilateral loading.

How to Do the Dumbbell One Arm Incline Chest Press

  1. Adjust the incline bench to a 45-degree angle.
  2. Sit on the bench with your back against the pad and feet flat on the ground.
  3. Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
  4. Push the dumbbell up and away from your body, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

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