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Chest · Dumbbell
Dumbbell Incline One Arm Press
Dumbbell Incline One Arm Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Chest · Pectoralis Major, Clavicular Head
- Front Shoulders · Anterior Deltoid
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Incline One Arm Press
- Set an incline bench to a 45-degree angle and sit back against it, holding a dumbbell in one hand at shoulder height with your palm facing forward. Your other arm can hold the bench for stability.
- Press the dumbbell upward until your arm is fully extended above your upper chest.
- Lower the dumbbell back to shoulder height with control, keeping your elbow at a 45-degree angle to your body. Repeat for the desired number of repetitions before switching to the other arm.
Form tips
- Avoid locking your elbow at the top of the movement; maintain a slight bend.
- Hold the bench edge with your free hand to supportyour body during the exercise.
- Choose a weight that allows for proper form and control throughout the exercise.
Dumbbell Incline One Arm Press alternatives
More pectorals exercises
Dumbbell Incline One Arm Press FAQ
What muscles does Dumbbell Incline One Arm Press work?
Dumbbell Incline One Arm Press mainly works the pectorals in the chest (Pectoralis Major, Clavicular Head and Anterior Deltoid). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Incline One Arm Press?
You need a dumbbell.
How many sets and reps of Dumbbell Incline One Arm Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Incline One Arm Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Incline One Arm Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Incline One Arm Press?
Other exercises for the pectorals include Band Cross Body One Arm Chest Press, Smith Machine Press Incline, Band Incline Hammer Press and Machine Chest Press Incline.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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