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Dumbell One Arm Side Lying Bench Press

An advanced strength exercise that targets the chest.

ADVANCEDSTRENGTHANY
Dumbell One Arm Side Lying Bench Press exercise demonstration

Muscles Targeted

Primary

  • CHEST

Secondary

  • SHOULDERS
  • CORE
  • TRICEPS

How to Perform

  1. Lie on bench side-lying and press a dumbbell vertically — light and controlled to open shoulder and prime pressing pattern. Keep scapula stable and avoid aggressive shoulder rotation.

Equipment Needed

  • Bench

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General Safety

These general guidelines apply to every exercise: warm up first, choose a load and range you can control, and stop if you feel pain. Ask a qualified professional before training around an injury or medical condition.

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