Dumbbell Opposite 2 Point Bench Press

Muscles worked

Setup

1. Lie flat on the bench with a dumbbell in your right hand and your left foot planted firmly on the floor.
2. Lift your right foot off the ground and extend your left arm out to the side for balance.
3. Position the dumbbell at chest height with your elbow tucked at a 45-degree angle from your torso.
4. Engage your core and squeeze your glutes to ensure your hips and shoulders are perfectly level and square to the ceiling.

How to do it

1. Exhale and press the dumbbell vertically until your arm is fully extended over your shoulder.
2. Inhale as you lower the dumbbell slowly toward your chest, maintaining a controlled 3-second eccentric phase.
3. Keep your torso rigid and prevent any tilting or rotation toward the weighted side throughout the movement.
4. Complete all reps on one side, then switch the dumbbell to the left hand and plant the right foot to repeat.

Form checklist

• Keep the grounded foot directly under the knee to provide a stable base of support.
• Do not let the hips dip or rotate toward the side of the weight; keep the pelvis neutral.
• Maintain a neutral spine and keep your head and shoulder blades in constant contact with the bench.
• Ensure the wrist stays stacked directly over the elbow to protect the joint and maximize force.

Pro tips

• Drive your grounded heel aggressively into the floor and squeeze the glute on that side to create a cross-body 'brace' through your obliques.
• Focus on a 'dead-stop' at the bottom of the rep to eliminate momentum and force the core to stabilize the weight from a static position.

Make it harder

• Move the grounded foot closer to the midline of the bench to further narrow your base of support and increase the stability demand.
• Add a 2-second pause at the bottom of the movement where the rotational force is highest.

Frequently asked

What muscles does the dumbbell opposite 2 point bench press work?

The dumbbell opposite 2 point bench press primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell opposite 2 point bench press?

The dumbbell opposite 2 point bench press uses dumbbell.

Is the dumbbell opposite 2 point bench press good for beginners?

The dumbbell opposite 2 point 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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