Dumbbell Single Arm Chest Press

A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training.

Chest Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

Triceps

Step by step

Lie flat on a bench with one dumbbell held over your chest and the other arm braced on the bench.
Plant your feet firmly on the floor and pull your shoulder blades back and down into the bench.
Start with the working arm extended over your shoulder with the palm facing your feet.
Lower the dumbbell slowly to the side of your chest with the elbow tracked at about 60 to 75 degrees.
Pause briefly when the dumbbell touches the side of the chest, fighting any rotation in your torso.
Press the dumbbell back up to full extension, squeeze the chest, and repeat for reps before switching arms.

Log your sets. After a few weeks you will see whether it is moving. Free.