Dumbell One Arm Side Lying Bench Press

Dumbell One Arm Side Lying Bench Press

The Dumbbell One Arm Side Lying Bench Press is an excellent exercise that targets the chest, shoulders, and triceps. It is a variation of the traditional bench press that adds an extra challenge and helps to improve muscle imbalances. By performing this exercise unilaterally, you can also engage your core muscles to stabilize your body. To perform the Dumbbell One Arm Side Lying Bench Press, you will need a bench and a dumbbell. Lie on your side with your legs stacked and extended, resting your head on your lower arm for support. Hold the dumbbell in your upper hand with an overhand grip. From this starting position, slowly lower the dumbbell towards your chest while keeping your elbow tucked in. Pause for a brief moment at the bottom, and then press the dumbbell back up, fully extending your arm. This exercise can be adjusted to suit your individual fitness level. You can increase or decrease the weight of the dumbbell, or even use a resistance band to provide resistance. It is essential to maintain proper form throughout the movement, keeping your core engaged and your shoulder blades retracted. Incorporating the Dumbbell One Arm Side Lying Bench Press into your workout routine can help increase upper body strength, improve stability, and promote muscle balance. It is a versatile exercise that can be included in a full-body workout or as a targeted exercise for chest and shoulder development. Remember to start with a weight that challenges you but allows for proper form, and gradually progress as you become stronger and more comfortable with the movement.


  • Lie on a bench on your side, with your upper body supported by your arm resting on the bench and your legs extended straight out.
  • Hold a dumbbell in one hand, with your palm facing inwards and your arm extended straight up towards the ceiling.
  • Lower the dumbbell slowly towards your chest, keeping your elbow at a 90-degree angle and your wrist straight.
  • Pause briefly at the bottom of the movement, and then press the dumbbell back up to the starting position, fully extending your arm.
  • Complete the desired number of repetitions on one side, then switch sides and repeat the exercise with the other arm.
  • Ensure proper form by engaging your core, maintaining a stable position, and focusing on controlled movements throughout the exercise.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent excessive arching of the lower back.
  • Focus on proper form and technique, ensuring that your shoulder blades are retracted and your chest is lifted.
  • Use a weight that allows you to maintain proper form and execute each repetition with control, avoiding momentum.
  • Inhale before lowering the dumbbell and exhale as you press it upwards, maintaining a steady breathing pattern throughout the exercise.
  • Ensure that your wrist and elbow are in alignment and maintain a neutral grip on the dumbbell throughout the movement.
  • Start with a lighter weight and gradually increase the resistance as you become more comfortable and confident with the exercise.
  • Perform the exercise in a slow and controlled manner, emphasizing the mind-muscle connection.
  • For variation, try performing the exercise with both arms simultaneously or incorporating pauses at the bottom or top of the movement to increase time under tension.
  • Always warm up properly before performing this exercise to prepare your muscles and joints for the workload.
  • Listen to your body and modify the exercise as needed to avoid any discomfort or pain.


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