Single-arm dumbbell press

Dumbbell, flat bench

Also called one arm dumbbell press, single arm dumbbell bench press

Lie on a flat bench and press one dumbbell from the chest to lockout while the free arm stays steady, then switch sides.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better1.7
Below average; better options exist for every goal. 3 sources.
- 2/5 Holding the other dumbbell out wastes fatigue on stabilising, so that arm is pre-fatigued when it presses and grows less; he prefers pressing both arms together or a one-arm machine press. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 15:22videoExpert opinion2025checked by AI
- 1/5 No advantage since each pec works alone anyway, and balancing disperses tension away from the chest. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 9:09videoExpert opinion2024checked by AI
- 2/5 Balance demand limits chest loading and rest between reps probably not optimal; 1.5 stars. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 12:14videoExpert opinion2022checked by AI
Skill demand lower is better4.0
High; balance or technique often limits the set. 1 source.
- 4/5 Extra balance needed to stay on the bench limits how well the pecs can be loaded. Jeff Nippard, The Best & Worst Chest Exercises To Build Muscle (Ranked!) @ 12:14videoExpert opinion2022checked by AI