Dumbbell Lying One Arm Press – Video Exercise Guide & Tips

Dumbbell Lying One Arm Press - Video Exercise Guide & Tips

Are you looking for a challenging exercise that targets your chest, shoulders, and triceps? Look no further than the dumbbell lying one arm press.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to maximize your results. You'll also learn variations and progressions to keep your workouts fresh and effective.

Avoid common mistakes and get ready to take your upper body strength to the next level with this dynamic exercise.

Let's get started!

Key Takeaways

  • The Dumbbell Lying One Arm Press targets the chest, shoulders, and triceps.
  • Proper form and technique are crucial to prevent injury and maximize results.
  • Engaging the core muscles for stability is essential during the exercise.
  • There are variations and progressions that can be implemented to increase difficulty and challenge the muscles further.

Benefits of the Dumbbell Lying One Arm Press

By performing the Dumbbell Lying One Arm Press, you can reap numerous benefits for your upper body strength and stability. This exercise primarily targets your chest, shoulders, and triceps, resulting in significant muscle activation. As you press the dumbbell upwards, your chest muscles contract to move the weight, building strength and definition. Additionally, your shoulders play a crucial role in stabilizing the movement, enhancing overall shoulder stability and strength. The triceps, located on the back of your upper arms, are also heavily engaged during this exercise, assisting in the extension of your arm.

Apart from muscle activation, the Dumbbell Lying One Arm Press is an effective exercise for injury prevention. By performing this exercise on a stable surface, such as a bench, you minimize the risk of joint instability and potential injuries. The controlled movement and proper form required for this exercise also help improve your overall body mechanics and posture, reducing the likelihood of strain or overuse injuries.

To ensure you maximize the benefits and minimize the risk of injury, it's crucial to learn and practice proper form and technique. Let's delve into the next section to explore the correct way to perform the Dumbbell Lying One Arm Press.

Proper Form and Technique

To perform the Dumbbell Lying One Arm Press with proper form and technique, it's important to focus on shoulder alignment during the press.

Keep your shoulder stable and avoid any excessive rotation or movement.

Engaging your core muscles throughout the exercise will also contribute to stability and help maintain proper form.

Shoulder Alignment During Press

Maintain proper shoulder alignment during the one arm press exercise by engaging your core and keeping your shoulder blades retracted. Proper shoulder alignment is crucial to prevent injury and maximize the effectiveness of the exercise.

When your shoulders are properly aligned, you can maintain stability and generate more power. One common mistake to avoid is allowing your shoulders to hunch forward, which puts excessive strain on the neck and upper back. Another mistake is allowing your shoulders to shrug up towards your ears, which can lead to shoulder impingement.

To maintain proper alignment, imagine pulling your shoulder blades down and back, and keep your chest lifted. This will help you engage the correct muscles and perform the exercise with proper form.

Core Engagement for Stability

Are you wondering how to engage your core for stability during the dumbbell lying one arm press?

Core strength is essential for maintaining stability and proper form during this exercise.

To engage your core, start by lying flat on your back with your knees bent and feet flat on the floor.

As you press the dumbbell overhead, focus on bracing your core and tightening your abdominal muscles.

This will help to stabilize your spine and prevent any excessive arching or twisting.

Stability training is crucial for overall strength and balance, and incorporating core engagement into your dumbbell lying one arm press won't only enhance your performance but also minimize the risk of injury.

Variations and Progressions

Try incorporating variations and progressions into your dumbbell lying one-arm press routine to challenge your muscles and continue making progress. Here are some advanced modifications you can try:

  1. Alternating Arm Press: Instead of pressing with one arm at a time, press with one arm while holding the other arm at the top position. This variation increases the demand on your core and stability muscles.
  2. Tempo Press: Slow down the movement by taking 3-4 seconds to lower the weight and 2-3 seconds to press it back up. This increases time under tension and enhances muscle activation.
  3. Single-Leg Press: Lift one leg off the ground and perform the press while maintaining balance on the other leg. This variation adds an element of instability, engaging your core and lower body muscles even more.
  4. Resistance Band Press: Loop a resistance band around your wrist and anchor it to a stable object. Press the dumbbell while simultaneously resisting the pull of the band. This variation adds resistance throughout the entire range of motion, challenging your muscles in a different way.

Remember to start with lighter weights and gradually increase the difficulty as you gain strength and stability. Incorporating these variations won't only keep your workouts interesting but also help you achieve better results.

Common Mistakes to Avoid

When performing the dumbbell lying one arm press, it's important to be aware of the common mistakes that can occur. Incorrect form can lead to potential dangers and injuries, so it's crucial to maintain proper technique throughout the exercise.

Additionally, paying attention to your breathing technique and selecting the appropriate weight are key factors in maximizing the effectiveness of this exercise.

Incorrect Form Dangers

You need to be cautious of the dangers of incorrect form while performing the dumbbell lying one arm press. Proper form is crucial to avoid potential injuries during this exercise. Here are some common mistakes to avoid:

  1. Using too much weight: Start with a weight that allows you to maintain proper form throughout the exercise.
  2. Arching your back: Keep your back flat against the bench to avoid straining your lower back.
  3. Flaring your elbow out: Keep your elbow in line with your shoulder throughout the movement to target the correct muscles and prevent shoulder strain.
  4. Raising your hips: Keep your hips and glutes firmly planted on the bench to maintain stability and prevent excessive strain on your lower back.

Proper Breathing Technique

To ensure proper form and maximize the effectiveness of the dumbbell lying one arm press, it's important to master the correct breathing technique. Proper breathing not only helps you maintain stability and control during the exercise but also ensures adequate oxygen supply to your muscles.

One common mistake to avoid is holding your breath or shallow breathing. Instead, focus on deep diaphragmatic breathing techniques. As you lower the dumbbell towards your chest, inhale deeply through your nose, expanding your belly. Then, as you press the dumbbell back up, exhale forcefully through your mouth, engaging your core muscles.

This breathing pattern promotes stability, helps you maintain proper form, and allows you to generate more power during the exercise. Practice breathing exercises and incorporate diaphragmatic breathing techniques to enhance your performance and avoid unnecessary strain.

Weight Selection Importance

Proper weight selection is crucial for maximizing the effectiveness of the dumbbell lying one arm press and avoiding common mistakes. Here are some key points to consider when selecting the right weight for this exercise:

  1. Effective weight selection: Choose a weight that challenges you but allows you to maintain proper form throughout the movement. This will ensure that you're targeting the intended muscles and getting the most out of each repetition.
  2. Avoiding overexertion through proper weight selection: Selecting a weight that's too heavy can lead to overexertion and increase the risk of injury. It's important to find a weight that allows you to perform the exercise with control and without straining excessively.
  3. Gradually increase weight: As your strength and technique improve, you can gradually increase the weight to keep challenging your muscles and continue making progress.
  4. Listen to your body: Pay attention to how your body feels during the exercise. If you experience pain or discomfort, it may be a sign that the weight is too heavy. Adjust accordingly to avoid injury.

Tips for Maximizing Results

Maximize your results by incorporating these key tips into your dumbbell lying one-arm press workout.

Rest and recovery are crucial for muscle growth and overall performance. When you exercise, you create micro-tears in your muscles, and rest allows them to repair and grow stronger. Aim for 48 to 72 hours of rest between workouts targeting the same muscle groups. This will give your muscles ample time to recover and adapt to the stress placed on them during your workouts.

In addition to rest, proper nutrition is essential for muscle growth. Make sure you're consuming enough protein to support muscle repair and growth. Aim for around 0.8 to 1 gram of protein per pound of body weight. Incorporate lean protein sources such as chicken, fish, tofu, or Greek yogurt into your meals.

Carbohydrates are also important for providing energy during your workouts. Include complex carbs like whole grains, fruits, and vegetables in your diet to fuel your workouts and aid in muscle recovery. Healthy fats, such as those found in avocados and nuts, can also support muscle growth.

Finally, hydration is key. Drink plenty of water before, during, and after your workouts to stay properly hydrated and support optimal muscle function.

Sample Workout Routine

To begin your sample workout routine for the dumbbell lying one-arm press, incorporate a variety of exercises that target different muscle groups to maximize your overall strength and fitness. Here is a suggested workout routine to help you get started:

  1. Warm-up: Begin with 5-10 minutes of light cardio, such as jogging or cycling, to get your blood flowing and prepare your muscles for the workout.
  2. Dumbbell Lying One-Arm Press: Start with 3 sets of 8-12 repetitions on each arm, using a weight that challenges you but allows for proper form. Focus on maintaining a stable core and controlled movement throughout the exercise.
  3. Superset: Pair the dumbbell lying one-arm press with another upper body exercise, such as push-ups or bent-over rows, to increase workout intensity and target different muscle groups. Perform 3 sets of 10-15 repetitions for each exercise.
  4. Exercise Modifications: If you find the dumbbell lying one-arm press too challenging, you can modify the exercise by using a lighter weight or performing the exercise with both arms simultaneously. Conversely, if you want to increase the intensity, you can use a heavier weight or perform the exercise on an incline bench.

Remember to listen to your body and adjust the workout intensity and exercise modifications as needed. Stay consistent with your routine and gradually increase the weight or repetitions to continue challenging your muscles and improving your strength and fitness.

Frequently Asked Questions

How Heavy Should the Dumbbell Be for the Lying One Arm Press?

When performing the lying one arm press, it's important to choose a dumbbell weight that challenges you without compromising proper form.

The weight should be heavy enough to feel resistance, but not so heavy that you sacrifice control and stability. Start with a lighter weight and gradually increase as you gain strength and confidence.

Can the Lying One Arm Press Be Performed on a Flat Bench or Does It Require an Incline Bench?

To perform the lying one arm press on a flat bench, make sure to maintain proper form.

Start by lying flat on the bench with your feet planted firmly on the ground.

Hold a dumbbell in one hand at shoulder level, then press it straight up towards the ceiling.

This exercise can effectively target your chest, shoulders, and triceps.

Is It Necessary to Warm up Before Performing the Dumbbell Lying One Arm Press?

Before performing the dumbbell lying one arm press, it's essential for you to warm up. Warming up helps increase blood flow to your muscles, reducing the risk of injury and improving performance. It also prepares your joints and muscles for the exercise.

Common mistakes to avoid during this exercise include using too much weight, arching your back, and not maintaining proper form. Remember to start with a proper warm-up to reap the benefits and avoid these mistakes.

Can the Lying One Arm Press Exercise Be Performed With Both Arms Simultaneously?

Yes, you can perform the lying one arm press exercise with both arms simultaneously.

This exercise has several benefits, including targeting your chest, shoulders, and triceps.

It also helps improve stability and balance.

Variations of the lying one arm press can include using different weights or performing the exercise on an incline or decline bench.

Incorporating this exercise into your workout routine can help you achieve a well-rounded upper body workout.

How Many Sets and Reps Should Be Performed for Optimal Results With the Dumbbell Lying One Arm Press?

To achieve optimal results with the dumbbell lying one arm press, it's important to consider the number of sets and reps you perform.

Start by focusing on proper form and mastering the exercise with lighter weights. Gradually increase the weight as you become more comfortable and stronger.

Aim for 3-4 sets of 8-12 reps, challenging yourself with heavier weights as you progress.

This will help build strength and muscle endurance for optimal results.


In conclusion, the dumbbell lying one arm press is a beneficial exercise that targets the chest, shoulders, and triceps. By maintaining proper form and technique, you can maximize the effectiveness of this exercise.

There are also variations and progressions available to challenge yourself further. Avoiding common mistakes and following the tips provided can help you achieve optimal results.

Incorporating the dumbbell lying one arm press into your workout routine can contribute to improved upper body strength and muscle development.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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