Build Chest Strength with Single Dumbbell Chest Press

Single Dumbbell Chest Press

Rep Range

10-12

Hints

Lay on the ground holding a single dumbbell with both hands, positioning it above your chest. Ensure a firm grip, with palms pressing against the underside of the dumbbell's plates or handle. Press the weight straight upwards in a controlled manner. Lower it back down steadily to the starting position.

Common Mistakes

Allowing wrists to bend backward under the weight. Using momentum rather than maintaining a controlled motion. Not keeping both hands equally engaged, leading to a tilted press.

Breathing

Exhale as you push the dumbbell up. Inhale as you bring it back down to the starting position.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae