Single-Arm Dumbbell Chest Press

Pressing with one arm forces the core to resist rotation (anti-rotation) as well as working the chest.

• Compound
• Dumbbell
• Beginner

How to do it

• A single dumbbell, your other hand on your hip
• Brace your core so your trunk does not rotate
• Lower under control and press straight

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Letting your trunk rotate towards your free arm
• Letting the hip on the unloaded side drop

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders
• Core / abs

Alternatives

• Dumbbell Bench Press
• Chest Press Machine