Dumbbell One Arm Wide Grip Bench Press

Muscles worked

Setup

1. Sit on a flat bench with a dumbbell in one hand resting on your thigh.
2. Lie back on the bench, using your knee to help kick the weight up to a starting position above your chest.
3. Plant your feet wide on the floor for stability and press your non-working arm firmly into the bench or your hip to counter-balance.
4. Position your working arm so the elbow is flared out at approximately a 75-to-80 degree angle from your torso.

How to do it

1. Inhale and slowly lower the dumbbell toward the side of your chest, keeping the elbow wide to maximize the stretch in the pectorals.
2. Pause for a second at the bottom of the movement when the dumbbell is just above chest level.
3. Exhale and press the weight back up to the starting position by contracting your chest and triceps.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weight and one second to press it back up.

Form checklist

• Keep both shoulder blades retracted and pinned firmly against the bench throughout the set.
• Ensure your wrist remains stacked directly over your elbow to prevent unnecessary joint strain.
• Engage your core aggressively to prevent your torso from rotating or tilting toward the weighted side.
• Keep your feet pressed into the floor to maintain a stable base of support.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling your bicep toward your sternum during the upward pressing phase.
• Squeeze the dumbbell handle as hard as possible to increase shoulder stability through a process called irradiation.

Make it harder

• Slow the eccentric phase to 4 seconds to increase time under tension and mechanical metabolic stress.
• Perform the press with your legs off the floor in a 'dead bug' position to maximize the anti-rotational core challenge.

Frequently asked

What muscles does the dumbbell one arm wide grip bench press work?

The dumbbell one arm wide grip bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell one arm wide grip bench press?

The dumbbell one arm wide grip bench press uses dumbbell.

Is the dumbbell one arm wide grip bench press good for beginners?

The dumbbell one arm wide grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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