Step by step instructions, muscle activation and variants for the Dumbbell Lying One Arm Press.
A unilateral flat bench dumbbell press that works one side of the chest at a time, demanding significant core stability to resist the rotational force of the single load. It highlights and corrects left-to-right strength imbalances.
Common mistakes content is coming soon.
The Dumbbell Lying One Arm Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.