Dumbbell Incline One Arm Press

Dumbbell Incline One Arm Press

The Dumbbell Incline One Arm Press is an effective compound exercise that targets the muscles in your chest, shoulders, and triceps, while also engaging your core for stability. This exercise is performed on an incline bench with a dumbbell in one hand, making it a challenging variation of the traditional dumbbell press. By using only one arm at a time, you can isolate and focus on each side of your upper body, helping to develop balanced strength and muscle symmetry. The incline bench angle also shifts the emphasis more onto the upper chest muscles, helping to sculpt a well-defined and impressive chest. To perform the Dumbbell Incline One Arm Press, you'll start by sitting on an incline bench set at your preferred angle. Hold a dumbbell in one hand, with your palm facing inward and your arm extended straight up. Slowly lower the dumbbell towards your shoulder, keeping your elbow at a 90-degree angle, and pause for a moment when the weight is just above your shoulder. Press the dumbbell back up to the starting position, fully extending your arm. Repeat the movement on the other side to complete one rep. To maximize the effectiveness of this exercise, ensure you maintain proper form throughout. Keep your core engaged, back against the bench, and focus on a controlled and smooth range of motion. Adjust the weight according to your strength level and gradually increase it as you progress. Remember to always warm up before starting any exercise routine and consult with a fitness professional or a certified trainer to ensure proper technique and form. Happy lifting!


  • Start by adjusting an inclined bench to a 45-degree angle.
  • Grab a dumbbell with your right hand and lie down on the bench, with your feet firmly planted on the ground.
  • Position the dumbbell at shoulder level, with your palm facing forward.
  • Press the dumbbell upwards, extending your arm fully while exhaling.
  • Pause at the top of the movement and squeeze your chest muscles.
  • Slowly lower the dumbbell back down to the starting position, inhaling as you do so.
  • Repeat for the desired number of repetitions.
  • Switch to your left hand and repeat the exercise.

Tips & Tricks

  • Focus on maintaining good form throughout the exercise to ensure maximum effectiveness and to avoid potential injuries.
  • Engage your core muscles by keeping your abs tight and your back flat against the bench.
  • Start with a weight that challenges you but still allows you to perform the exercise with proper form.
  • Breathe consistently throughout the movement, exhaling as you press the dumbbell up and inhaling as you lower it back down.
  • Keep your shoulder blades pulled back and down to provide stability and prevent unnecessary strain on the shoulders.
  • To increase the intensity of the exercise, try performing it on a stability ball instead of a bench.
  • Incorporate both unilateral (one arm at a time) and bilateral (both arms simultaneously) variations to work on strength imbalances and overall muscle development.
  • Ensure a full range of motion by lowering the dumbbell until your elbow is at approximately a 90-degree angle, and then pressing it back up to full extension.
  • Allow for proper recovery by scheduling adequate rest days to allow your muscles to repair and grow stronger.
  • Consider incorporating proper nutrition and hydration into your fitness routine to optimize your performance and recovery.


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