Exercise guide · Intermediate · Compound

Dumbbell Lying One Arm Press: How to Do It & Muscles Worked

The dumbbell lying one arm press is a unilateral chest exercise performed on a bench, focusing on the pectorals while also engaging the triceps and shoulders. It requires stability and coordination due to the single-arm movement.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell lying one arm press
Front view: muscles worked by the dumbbell lying one arm press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell lying one arm press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell lying one arm press

  1. Step 1: Lie flat on a bench with your back supported and feet flat on the ground.
  2. Step 2: Hold a dumbbell in one hand with your palm facing towards your feet.
  3. Step 3: Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Step 4: Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
  5. Step 5: Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lying one arm press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Lying One Arm Press alternatives

More exercises that train the chest as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.