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Dumbbell One Arm Incline Chest Press

Dumbbell One Arm Incline Chest Press

The Dumbbell One Arm Incline Chest Press is a fantastic exercise that primarily targets the muscles of the chest, shoulders, and triceps. It is a variation of the classic bench press, but with the added challenge of using only one arm at a time. This exercise is excellent for building upper body strength, promoting muscular balance, and improving overall muscular definition. To perform this exercise, you will need an incline bench and a set of dumbbells. Start by adjusting the incline bench to around a 45-degree angle. Sit on the bench with one dumbbell in your hand, resting on your thigh. With a firm grip on the dumbbell, slowly lay back on the bench, bringing the dumbbell with you as you position it at shoulder level. From here, exhale and push the dumbbell up, extending your arm fully without locking the elbow joint. Hold the weight at the top for a brief moment, squeezing your chest muscles. Inhale as you slowly lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions and then switch arms. Remember to maintain proper form throughout the exercise. Keep your core engaged, shoulder blades retracted, and back firmly pressed against the bench. It's essential to select a weight that challenges you but still allows for proper execution and good form. Incorporating Dumbbell One Arm Incline Chest Press into your workout routine can contribute to a well-rounded upper body strength training program. Like any exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and proficient. Enjoy the benefits of improved upper body strength and muscle tone with this effective chest press variation!


  • Start by adjusting the bench to an incline position of around 45 degrees.
  • Lie down on the bench with a dumbbell in one hand and your feet flat on the floor.
  • Position the dumbbell at shoulder height with your palm facing forward.
  • Press the dumbbell up directly above your chest, exhaling as you do so.
  • Pause for a second at the top of the movement, then slowly lower the dumbbell back down to the starting position, inhaling as you do so.
  • Repeat the movement for the desired number of repetitions, then switch to the other arm and repeat the process.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Choose an appropriate weight that challenges your muscles without compromising form.
  • Focus on controlled movements, both on the way up and down.
  • Ensure full range of motion by allowing your arm to fully extend at the bottom and squeezing your chest muscles at the top.
  • Breathe out as you push the dumbbell up and breathe in as you lower it down.
  • Avoid locking your elbows at the top of the movement to minimize stress on the joints.
  • Gradually increase the weight and intensity as your strength improves.
  • Add variety to your workout by using different grip positions or alternating arms.
  • Allow for proper rest and recovery between sets to prevent muscle fatigue.


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