Single Arm Incline Dumbbell Press


How to Do

How to Do Single Arm Incline Dumbbell Press

The single arm incline dumbbell press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the single arm incline dumbbell press.


Beginning One Arm Incline Dumbbell Press

1. Lie on a bench with your feet pointed forward and flat on the ground.

2. With arms fully extended, position the dumbbells over the lower part of the shoulders, not the head.


One Arm Incline Dumbbell Press Movement

1. From the start position, draw your belly button inward toward your spine.

2. Slowly, lower the elbow out and down, maintaining the wrist position over the elbow.

3. Continue to lower the weight until your upper arm is level with the shoulders.

4. To return, move your elbow up and in toward the center. This will create a triangular motion.

5. Wrist should maintain a neutral position. Keep the dumbbells over the wrists throughout the entire exercise.

6. Complete repetitions, and then switch arms.

7. Maintain proper posture, as the weight is lowered.

8. DO NOT allow the head to jut forward.


One Arm Incline Dumbbell Press Benefits

The single arm dumbbell bench press is a good exercise to incorporate into strength and power athletes' accessory programs because it can improve unilateral pressing strength, muscle activation, and assist a lifter who is recovering from an injury (it can help address muscle imbalances and improve movement).

Exercise Aliases

How To Do Chest Presses with a Bench, Incline Bench Press, Incline Chest Press.


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