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Exercise Benefits With Proper Form & Technique

Bench Press With Dumbbell, Single-Arm

through 3 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
auxiliary muscles:Serratus AnteriorMuscle, DeltoidsMuscle
required:Dumbbell, Bench
fitness level:Easy
exercise type:Strength
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