Dumbbell Lying One Arm Press
Also known as: lying dumbbell one arm press
Dumbbell Lying One Arm Press turns independent dumbbell loading into chest thickness through a full range — a graduate-level take on the pattern.
How to do Dumbbell Lying One Arm Press
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Lying One Arm Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Dumbbell Lying One Arm Press
Swap Dumbbell Lying One Arm Press For
Dumbbell Lying One Arm Press — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Press?
Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. Hold the dumbbell at shoulder level with your palm facing forward. Press the dumbbell upward until your arm is fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying One Arm Press work?
The Dumbbell Lying One Arm Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying One Arm Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying One Arm Press good for beginners?
Not usually. The Dumbbell Lying One Arm Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Press?
Try the Kettlebell Plyo Push-up, Single Arm Push-up or the Cable Decline One Arm Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Press the same as the lying dumbbell one arm press?
Yes. The Dumbbell Lying One Arm Press is also commonly called the lying dumbbell one arm press. Different gyms and training programs label it differently, but "lying dumbbell one arm press" refer to this same movement.
