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Dumbbell One Arm Wide-Grip Bench Press

Dumbbell One Arm Wide-Grip Bench Press

The Dumbbell One Arm Wide-Grip Bench Press is an effective compound exercise that targets your chest, shoulder, and triceps muscles. It is a variation of the traditional bench press that introduces an additional challenge to your stabilizing muscles, as you are using only one arm at a time. To perform this exercise, you will need a flat bench and a dumbbell of appropriate weight. Lie down on the bench, with your feet firmly planted on the ground for stability. Hold the dumbbell in one hand, with your palm facing away from your body, and extend your arm straight up over your chest. Maintain a wide grip on the dumbbell, slightly wider than shoulder-width apart. Slowly lower the weight down towards the side of your chest while maintaining control and stability. Pause briefly at the bottom of the movement, then press the dumbbell back up to the starting position, fully extending your arm. Make sure to keep your core engaged throughout the exercise and avoid excessive arching of the lower back. It's important to perform this exercise with proper form to prevent injury and maximize the benefits. Incorporating the Dumbbell One Arm Wide-Grip Bench Press into your workout routine can help to increase upper body strength, enhance muscle definition, and improve overall upper body stability. Remember to start with a weight that you can handle comfortably and gradually increase the weight as you become more confident and stronger.


  • Start by lying flat on a bench with a dumbbell in one hand.
  • Position your arm in a wide grip, with your palm facing away from you.
  • Exhale as you push the dumbbell up towards the ceiling, extending your arm fully.
  • Pause for a moment at the top of the movement, squeezing your chest muscles.
  • Inhale as you lower the dumbbell back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Switch arms and repeat the exercise with the other hand.

Tips & Tricks

  • Engage your core throughout the exercise to stabilize your body and protect your lower back.
  • Keep your shoulder blades pressed against the bench to maintain stability and prevent shoulder injuries.
  • Maintain proper form by lowering the dumbbell to your chest in a controlled manner, ensuring a full range of motion.
  • Focus on exhaling as you push the dumbbell back to the starting position, which can help activate your chest muscles more effectively.
  • Use a weight that allows you to perform the exercise with good form and without compromising your shoulder joint.
  • Start with lighter weights and gradually increase the load as you become more comfortable and stronger.
  • Ensure your wrist stays in a neutral position to avoid strain or discomfort.
  • Alternate between your right and left arm in each set to work both sides of your chest evenly.
  • Incorporate this exercise into your overall chest workout routine to target different areas of your chest muscles.
  • Always consult with a fitness professional or trainer to ensure proper technique and form.

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