Step by step instructions, muscle activation and variants for the Dumbbell One-Arm Side-Lying Bench Press.
A unilateral chest press performed while lying on your side on a flat bench, using a single dumbbell. This uncommon angle targets the sternal fibers of the pectoralis major in a stretched position and challenges core stability to maintain the side-lying posture.
Common mistakes content is coming soon.
The Dumbbell One-Arm Side-Lying Bench 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.