Exercise Guide

Bench Press With Dumbbell, Single-Arm

Triceps, Pectoralis Major
Serratus Anterior, Deltoids
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required:Dumbbell, Bench
Variations available (11)
Starting PositionExecution

Starting Position

  • grasp one dumbbell
  • lay down onto the bench evenly
  • the dumbbell is arranged next to your chest and in one line
  • the elbow is bent and a bit lower than the shoulders in the horizontal level
  • put the other hand on the bench to stabilize your body

Correct Execution

  • push the weight above your chest slowly
  • meanwhile your shoulder lifts off the bench a bit
  • keep your body stable all the time
  • go back to the starting position
  • repeat the exercise several times, also with the other arm
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Triceps Training With Dumbbells, Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Free Weights, Triceps, Pecs