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Incline One-Arm Dumbbell Chest Press
A single-arm dumbbell press on an incline bench that builds the upper chest while forcing the trunk to resist rotation from the offset load.
ChestDumbbellIncline press
GoLightWeight mediadumbbell-one-arm-incline-chest-press
Demonstration coming soon
Primary
Pectoralis majorAnterior deltoids
Secondary
TricepsObliquesCore
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Set an adjustable bench to roughly 30 to 45 degrees.
- 02Sit back with one dumbbell held at the shoulder.
- 03Rest the free hand on the hip or thigh.
- 04Plant both feet and pull the shoulder blades back against the pad.
Execution
- 01Press the dumbbell up and slightly inward until the elbow extends over the upper chest.
- 02Hold the torso square against the pull of the single load.
- 03Lower under control to the outside of the shoulder.
- 04Complete the set, then repeat on the other arm.
Checkpoints
- -Both shoulders stay in contact with the bench.
- -The dumbbell finishes over the shoulder joint, not drifting out wide.
- -Hips stay square and glutes stay on the seat.
- -Rep count and range match between arms.
Common mistakes
- -Twisting or lifting the free-side shoulder off the pad.
- -Setting the bench too steep and turning it into a shoulder press.
- -Using the free hand to push off the thigh mid set.
- -Letting the working elbow flare straight out.
Programming notes
- -Use 2 to 4 sets of 8 to 12 reps per arm, weaker arm first.
- -A good tool for evening out upper-chest strength imbalances.
- -Keep 1 to 2 reps in reserve; grinding singles invites torso twist.
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