Dumbbell One Arm Wide-Grip Bench Press
Perform the dumbbell one arm wide-grip bench press to target your chest, shoulders, and triceps. This exercise helps improve unilateral strength and stability.
- Lie on a flat bench with a dumbbell in one hand, arm extended above your chest.
- Lower the dumbbell to the side of your chest while keeping your elbow at a 45-degree angle.
- Press the dumbbell back up to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions, then switch arms.
How to perform the Dumbbell One Arm Wide-Grip Bench Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Wide-Grip Bench Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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