One Arm Dumbbell Chest Press
Embed Code
Save to Smartphone (4.23 MB)
Save to Disk (13.36 MB)
Print Version
Save to Device (4.23 MB)
Email Page
Send Via Text
ImageSubmitted by: Justin Leonard
Last updated: 5/10/2012

The one arm dumbbell chest press is perfect for strengthening the pectoralis (chest) muscles. Most chest exercises involve compound movements, or the use of more than one joint. Invariably, the triceps and anterior deltoid are often involved in chest exercises.

Start by resting your upper back on the ball. The dumbbells should be positioned around the chest/shoulder area until you feel a light stretch. Once in position, simply press one dumbbell up by extending the elbow. Try not to lock the elbow during the extension phase. This will help to protect the important joint structures at the elbow joint. Perform several repetitions on one side, then repeat the same movement on the other side. You should exhale as you press the weight up.
Step 1
Position upper back on ball. Position dumbbells around chest/shoulder area.
Step 2
Extend one arm up, just short of locking the elbow. Exhale as you press the weight up.
Step 3
Return to the starting position. Be sure to perform the same number of repetitions on each side.
Exercise Details
Chest Exercises ( view all )
Difficulty Level MEDIUM
The one arm dumbbell chest press is a medium difficulty exercise.
Target Muscle
Chest (pectoralis)
Related Equipment
Featured Videos Newsletter
Learn about new exercises, workouts, and more! Sign up for the newsletter. It's FREE!
© 2018 - Use of this website constitutes acceptance of our Terms of Use and Privacy Policy. is Upfront