Dumbbell One Arm Side Lying Bench Press

Muscles worked

Setup

1. Lie on your side on a flat bench with your hips and shoulders stacked vertically.
2. Hold a dumbbell in your top hand with a neutral or overhand grip, resting the weight near your chest.
3. Bend your knees slightly and hook your bottom foot around the bench for stability.
4. Place your bottom arm across your stomach or use it to support your head for comfort.

How to do it

1. Exhale as you press the dumbbell straight up toward the ceiling, extending your arm fully without locking the elbow.
2. Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.
3. Maintain a controlled tempo of 2 seconds up and 3 seconds down to maximize time under tension.
4. Complete the full set on one side before rolling over to repeat the movement with the other arm.

Form checklist

• Keep your torso strictly perpendicular to the bench; do not roll onto your back.
• Ensure the dumbbell travels in a vertical path directly above the shoulder joint.
• Keep your core tightly engaged to prevent the weight from pulling your body out of alignment.
• Avoid shrugging the pressing shoulder toward your ear during the movement.

Pro tips

• At the top of the rep, focus on 'reaching' for the ceiling to engage the serratus anterior and maximize the pectoral squeeze.
• Use your bottom hand to touch the working pectoral muscle to enhance the mind-muscle connection and ensure proper activation.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction to increase intensity.
• Perform the movement with a slow 4-second eccentric (lowering) phase to increase muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell one arm side lying bench press work?

The dumbbell one arm side lying bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell one arm side lying bench press?

The dumbbell one arm side lying bench press uses dumbbell.

Is the dumbbell one arm side lying bench press good for beginners?

The dumbbell one arm side lying bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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