Single Arm Bench Press (Dumbbell)
Press one dumbbell from the chest to arm's length while the other arm braces on the bench.
- Pattern
- Press forward
- Equipment
- Dumbbells
- Works
- Chest, front delt, triceps
- Loads
- Shoulders, elbows, wrists, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Chest Press (Machine)Try it if it feels okay
Fixed path with a shorter shoulder range, and the wrist and back are not bracing a one-arm load.
Elbow Chest Fly (Dumbbell)
A fly's elbow stays fixed, with the wrist and back not bracing a one-arm load.
Wrist Chest Press (Machine)
Fixed path with a shorter shoulder range, and the wrist and back are not bracing a one-arm load.
Lower back Chest Press (Machine)
Fixed path with a shorter shoulder range, and the wrist and back are not bracing a one-arm load.
When it stalls, these usually help
Direct work for your front delts, which this lift also depends on.
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.