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Dumbbell One Arm Incline 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

  1. 01Set an adjustable bench to roughly 30 to 45 degrees.
  2. 02Sit back with one dumbbell held at the shoulder.
  3. 03Rest the free hand on the hip or thigh.
  4. 04Plant both feet and pull the shoulder blades back against the pad.

Execution

  1. 01Press the dumbbell up and slightly inward until the elbow extends over the upper chest.
  2. 02Hold the torso square against the pull of the single load.
  3. 03Lower under control to the outside of the shoulder.
  4. 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.

Related exercises

Dumbbell Incline One Arm Press

Dumbbell / Chest

Incline Dumbbell Bench Press

Dumbbell / Chest

Dumbbell Incline One Arm Press on Exercise Ball

Dumbbell / Chest

Cable One Arm Incline Press

Cable / Chest

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