Exercise of the Week: 1-Arm Dumbbell Press

I am happy to share the 1-Arm Dumbbell Press as the Exercise of the week, because…

I love Chest Day!

Who doesn’t love Chest Day?

It’s a weekly international holiday and is by far the most crowded day in the gym.

Photo Credit: Gymaholic.com

Photo Credit: Gymaholic.com

Chest routines can become very,…well, ….routine.

You need to spice it up a little bit every now and then.

You can do this by implementing barbells, dumbbells, cables, and closed-chain exercises with pushup variations.

Along with different rep and tempo schemes and other advanced methods you can take your chest routine to a whole new level.

One easy way to make a big change to your Chest Day today is to do uni-lateral training by performing the 1-Arm Dumbbell  Press.

Photo Credit: Muscleandfitness.com

Photo Credit: Muscleandfitness.com


The primary benefit of the 1-Arm Dumbbell Press is that it isolates one side of the chest while forcing the opposite side of the core to stabilize and resist to prevent you from falling off the bench.

Performing a one sided exercise of anything will not only help you build muscle and strength, but also point out if an imbalance is present.   If so, then some extra work on the weaker side can help you create equality in the two limbs or sides.

If you do not feel ready or stable enough on the bench, or you want to ramp up the weight to go heavy but not lose the benefits of 1-arm training then drop down to the floor.  The core stabilization aspect will be diminished but you will still get a great pump in the chesticles.

The 1-Arm Dumbbell Press fits great at any place in your workout, whether you go heavy or use lighter weights with high reps.  I think it makes for a great chest finisher, but throwing them in throughout your training working different rep schemes would be a good idea.




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About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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