Dumbell One Arm Side Lying Bench Press (male)

Dumbell One Arm Side Lying Bench Press demonstration gif

Instructions:

  • 1Lie on your side on a flat bench with your feet on the ground for support
  • 2Hold a dumbbell in your top hand with a neutral grip
  • 3With your elbow bent, press the dumbbell straight up
  • 4Pause at the top then lower the dumbbell back to the starting position in a controlled manner
  • 5Repeat the motion for the desired number of reps, then switch sides

Tips:

  • Keep your back flat against the bench during the exercise
  • Do not lock out your elbow at the top of the press
  • Ensure the dumbbell is under control at all times
  • Focus on engaging your chest and triceps during the lift

Dumbbell One Arm Side Lying Bench Press

The Dumbbell One Arm Side Lying Bench Press is an effective exercise that primarily targets the chest muscles while also engaging the shoulders and triceps. This strength training move allows for better isolation of each side of the body, making it an excellent addition to your upper body workout routine.

How to Perform the Dumbbell One Arm Side Lying Bench Press

  1. Start by lying on a flat bench on your side, ensuring that your body is straight and your head is supported.
  2. With the hand on the top side, grasp a dumbbell and extend your arm straight down toward the floor.
  3. Engage your core and press the dumbbell upward until your arm is fully extended above your chest.
  4. Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
  5. Complete the desired number of reps before switching to the opposite side.

Tips for Effectiveness

  • Form is key: Maintain a straight line from your head to your feet to prevent strain on your back.
  • Start light: If you're new to this exercise, begin with a lighter weight to master the form before progressing to heavier dumbbells.
  • Focus on stability: Engage your core to help maintain balance and stability throughout the movement.
  • Control your motion: Avoid rushing through the reps; instead, aim for a slow and controlled movement to maximize muscle engagement.

Benefits of the Dumbbell One Arm Side Lying Bench Press

This exercise not only enhances strength in your chest and arms but also helps to improve unilateral strength, which can correct muscular imbalances. By incorporating the Dumbbell One Arm Side Lying Bench Press into your workout routine, you can effectively build upper body strength and stability.

Alternate Names

Some may refer to this exercise as the “Side Lying Dumbbell Press” or the “One Arm Lying Dumbbell Press.” Regardless of the name, the technique and benefits remain consistent.

Incorporate this versatile exercise into your workouts to enhance your strength training regimen and achieve well-rounded muscle development!

Dumbell One Arm Side Lying Bench Press Muscles Worked

Arms

Back

Core

Legs