Incline One-Arm Dumbbell Press

Setup

1. 01Set an incline bench to 30 to 45 degrees.
2. 02Bring one dumbbell to the shoulder and lie back.
3. 03Grip the bench with the free hand or rest it on the thigh.
4. 04Plant both feet firmly and pin the shoulder blades.

Execution

1. 01Press the dumbbell from the shoulder to lockout over the upper chest.
2. 02Lower under control back to the side of the shoulder.
3. 03Keep the hips and shoulders square against the offset load.
4. 04Finish the set, then switch arms and match the reps.

Checkpoints

• -Both hips and both shoulder blades stay on the bench.
• -The dumbbell path angles slightly in, finishing over the shoulder.
• -The free side stays quiet; no reaching or flailing.
• -Elbow tracks about 45 degrees from the torso.

Common mistakes

• -Twisting the torso to press the weight up.
• -Letting the working-side hip lift off the bench.
• -Cutting depth compared to the two-arm press.
• -Overloading and losing the square position on rep one.