Dumbbell One Arm Side Lying Bench Press (male) – Video Exercise Guide & Tips

Dumbell One Arm Side Lying Bench Press (male) - Video Exercise Guide & Tips

Get ready to take your workout to the next level with the Dumbbell One Arm Side Lying Bench Press. This exercise targets your chest muscles while also engaging your core and stabilizer muscles.

Watch This Exercise Video

In this video exercise guide, you'll learn proper form and technique to maximize your results. With variations and progressions, you can tailor the exercise to your fitness level.

Follow these tips and avoid common mistakes to get the most out of this challenging and effective workout.

Let's get started!

Key Takeaways

  • The dumbbell one arm side lying bench press targets the chest muscles and engages the core and stabilizer muscles.
  • It improves core strength and stability, as well as shoulder stability.
  • The exercise enhances overall stability and balance.
  • Proper form and technique, avoiding common mistakes, and incorporating variations and progressions are key to maximizing results.

Benefits of Dumbbell One Arm Side Lying Bench Press

Improve your upper body strength with the Dumbbell One Arm Side Lying Bench Press. This exercise isn't only effective in building muscle but also offers several benefits for improving core strength and increasing shoulder stability.

When performing the Dumbbell One Arm Side Lying Bench Press, your core muscles are engaged as you stabilize your body on the bench. This helps to strengthen your core muscles, including your abdominals, obliques, and lower back. By improving your core strength, you can enhance your overall stability and balance during other exercises and daily activities.

Additionally, the Dumbbell One Arm Side Lying Bench Press is a great exercise for increasing shoulder stability. Your shoulder joint is responsible for a wide range of movements, and a stable shoulder is crucial for preventing injuries and maintaining proper form in other upper body exercises. By performing this exercise, you can strengthen the muscles surrounding your shoulder joint, such as the deltoids and rotator cuff muscles, which can help improve shoulder stability.

Incorporating the Dumbbell One Arm Side Lying Bench Press into your workout routine can be a beneficial addition for anyone looking to improve their upper body strength, core stability, and shoulder stability.

Proper Form and Technique

To perform the Dumbbell One Arm Side Lying Bench Press with proper form and technique, you'll need an exercise bench and a dumbbell. Here's how to execute the exercise correctly:

  • Lie on your side on the bench, with your bottom arm extended straight above your head, holding the dumbbell.
  • Bend your top knee and place your foot on the floor for stability.
  • Keep your core engaged and your back straight throughout the movement.

Slowly lower the dumbbell towards your chest, maintaining control and stability.

Pause for a moment when the dumbbell is near your chest.

  • Push the dumbbell back up to the starting position, fully extending your arm.
  • Repeat for the desired number of repetitions, then switch sides.

Proper execution of the Dumbbell One Arm Side Lying Bench Press is essential to maximize its benefits and avoid common mistakes. Some common mistakes to watch out for include:

  • Allowing your back to round or arch excessively.
  • Using momentum to lift the dumbbell instead of relying on your chest muscles.
  • Flaring your elbow out to the side, which puts unnecessary strain on your shoulder.

Variations and Progressions

Now that you have mastered the proper form and technique for the Dumbbell One Arm Side Lying Bench Press, how can you progress and add variations to this exercise?

There are different equipment options you can use to add variety to your workouts and target different muscle groups.

One variation you can try is using a barbell instead of dumbbells. This will challenge your stability and coordination as you lift the weight with both arms simultaneously.

Another option is to use resistance bands. By attaching them to a stable object, you can increase the resistance and engage your muscles in a different way.

To target specific muscle groups, you can incorporate incline or decline variations. By adjusting the bench angle, you can emphasize different parts of your chest and shoulders.

Additionally, you can try performing the exercise on a stability ball or Bosu ball to engage your core muscles and improve balance.

As you progress, you can also increase the weight or repetitions to continue challenging yourself. Remember to always maintain proper form and listen to your body to avoid injury.

Tips for Maximizing Results

To get the most out of your workouts, it's important to implement these tips for maximizing results:

  • Focus on nutrition: Proper nutrition is essential for muscle growth. Make sure you're consuming enough protein to support muscle recovery and growth. Incorporate lean meats, eggs, dairy, and plant-based protein sources into your diet. Additionally, consume complex carbohydrates and healthy fats to provide your body with the energy it needs for intense workouts.
  • Incorporate the exercise into a full body workout routine: The dumbbell one-arm side lying bench press is a great exercise to include in your full body workout routine. Start by performing compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. Then, add the one-arm side lying bench press to specifically target your chest, shoulders, and triceps. Aim for 2-3 sets of 8-12 reps on each side.
  • Progressive overload: To see continuous results, gradually increase the weight or intensity of your workouts over time. This can be done by adding more weight to your dumbbell or increasing the number of reps or sets. By challenging your muscles, you stimulate growth and improve overall strength.

Common Mistakes to Avoid

One common mistake to avoid when performing the dumbbell one-arm side lying bench press is using improper form and technique. It's important to maintain the correct body positioning throughout the exercise. Make sure to lie on your side with your bottom arm extended straight out and your upper arm holding the dumbbell. Keep your legs slightly bent and your feet stacked on top of each other. This position helps to stabilize your body and engage the core muscles.

Another mistake to avoid is improper breathing technique. Many people tend to hold their breath or forget to breathe properly during the exercise. Remember to inhale as you lower the dumbbell towards your chest and exhale as you push it back up. Proper breathing not only helps with oxygen flow to the muscles but also helps maintain stability and control during the movement.

Frequently Asked Questions

How Many Calories Does the Dumbbell One Arm Side Lying Bench Press Burn?

The dumbbell one arm side lying bench press is an effective exercise that can help you burn calories. While the exact number of calories burned can vary depending on factors like weight and intensity, this exercise engages multiple muscles and requires a significant amount of energy.

Incorporating it into your workout routine can contribute to your overall caloric burn and help you reach your fitness goals.

Can Women Also Perform the Dumbbell One Arm Side Lying Bench Press?

Yes, women can also perform the dumbbell one arm side lying bench press.

This exercise can be modified to suit women's needs and fitness levels.

It offers numerous benefits for women, including strengthening the chest, shoulders, and core muscles.

Additionally, it helps improve posture and stability.

Remember to start with lighter weights and gradually increase as you gain strength.

Always consult with a fitness professional for proper form and technique.

Is It Safe to Perform the Exercise Without a Spotter?

It is safe to perform the dumbbell one arm side lying bench press without a spotter as long as you maintain proper form and technique. Make sure to keep your core engaged, shoulder blades retracted, and perform the exercise in a controlled manner.

This exercise targets the chest, shoulders, and triceps while also engaging your core for stability. It's important to start with lighter weights and gradually increase the load to avoid injury.

How Often Should I Include the Dumbbell One Arm Side Lying Bench Press in My Workout Routine?

Including the dumbbell one arm side lying bench press in your workout routine can provide several benefits. It helps to strengthen your chest, shoulders, and triceps while also challenging your core stability.

To add variety and progress in your routine, you can try different variations like using a resistance band or increasing the weight.

As for frequency, it's recommended to include this exercise 1-2 times per week, allowing for proper rest and recovery between sessions.

Can the Exercise Be Modified for Individuals With Shoulder Injuries?

If you have a shoulder injury and need modifications for the exercise, there are alternative exercises you can try. These modifications can help reduce strain on your shoulder while still working your muscles.

Talk to a fitness professional or physical therapist to determine the best exercises for your specific injury. They can provide guidance and recommend exercises that will help you strengthen your muscles without exacerbating your shoulder injury.


In conclusion, the dumbbell one arm side lying bench press is an effective exercise for building upper body strength and stability.

By maintaining proper form and technique, and incorporating variations and progressions, you can maximize your results.

Remember to avoid common mistakes and follow the tips provided to ensure a safe and effective workout.

Incorporating this exercise into your fitness routine can help you achieve your desired goals.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *