Step by step instructions, muscle activation and variants for the Dumbbell One Arm Wide Grip Bench Press.
The dumbbell one arm wide grip bench press is a unilateral chest press performed lying on a flat bench, with a single dumbbell held with a wider elbow flare to emphasize the outer chest. The free hand can rest on your torso for stability while the working arm presses unilaterally.
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The Dumbbell One Arm Wide Grip 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.