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All exercises

Dumbbell lying one arm press

Intermediate

Dumbbell lying one arm press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. 2Hold the dumbbell at shoulder level with your palm facing forward.
  3. 3Press the dumbbell upward until your arm is fully extended.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Kettlebell one arm floor pressKettlebell
  • Kettlebell extended range one arm press on floorKettlebell
  • Weighted svend pressWeight plate
  • Kettlebell alternating press on floorKettlebell
  • Barbell decline wide-grip pressBarbell

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restDumbbell lying one arm press

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