Incline one-arm dumbbell bench press exercise

Incline one-arm dumbbell bench press

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Sit on an inclined bench with a dumbbell in one hand.
  2. Position the dumbbell to the side of your chest with your elbow bent and slightly tucked into your torso.
  3. Spread your feet and grasp the bench with your free hand for support.


  1. Exhale as you press the dumbbell upward and inward until your arm is almost fully extended.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions.
  5. Repeat with the opposite arm.

Comments and tips

  • The incline one-arm dumbbell bench press is great for developing unilateral upper-body strength and coordination. Compared with the incline dumbbell bench press, this exercise forces activation of more stabilizer muscles, especially in the core.
  • Keeping your elbow slightly tucked in is important for the safety of your shoulder joint.
  • Note that grasping the bench with your free hand will reduce activation of stabilizer muscles.
  • See also the one-arm hammer-grip dumbbell bench press.

Incline one-arm dumbbell bench press video


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