Dumbbell One Arm Wide-Grip Bench Press
Expert Advice
Keep your wrist straight and aligned with your forearm to prevent injury, and focus on a slow, controlled movement to maximize muscle engagement.
How-to-do Steps
- Lie flat on a bench with a dumbbell in one hand, arm extended straight up.
- Position your arm so it's at a wider angle from your body, around 45 degrees.
- Lower the dumbbell to the side of your chest slowly and with control.
- Press the dumbbell back up to the starting position, fully extending your arm.
- Complete the desired number of repetitions before switching arms.
Track Dumbbell One Arm Wide-Grip Bench Press in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell One Arm Wide-Grip Bench Press primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell One Arm Wide-Grip Bench Press work?
Dumbbell One Arm Wide-Grip Bench Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Wide-Grip Bench Press?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Wide-Grip Bench Press suitable for beginners?
Yes, Dumbbell One Arm Wide-Grip Bench Press is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
