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Chest · Dumbbell
Dumbbell One Arm Wide Grip Bench Press
Dumbbell One Arm Wide Grip Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell and a bench. 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
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell One Arm Wide Grip Bench Press
- Begin by lying flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder, with a wide grip and palm facing forward.
- Lower the dumbbell slowly towards the floor by bending your elbow, until your elbow passes lower than the bench.
- Push the dumbbell back up to the starting position by extending your arm, squeezing your chest muscles at the top of the movement.
- Repeat for the desired number of repetitions.
Form tips
- Keep your feet firmly planted on the floor for stability.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Keep your wrist straight to avoid unnecessary strain.
Dumbbell One Arm Wide Grip Bench Press alternatives
More pectorals exercises
Dumbbell One Arm Wide Grip Bench Press FAQ
What muscles does Dumbbell One Arm Wide Grip Bench Press work?
Dumbbell One Arm Wide Grip Bench Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell One Arm Wide Grip Bench Press?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell One Arm Wide Grip Bench 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 One Arm Wide Grip Bench 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 One Arm Wide Grip Bench 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 One Arm Wide Grip Bench Press?
Other exercises for the pectorals include Barbell Wide Bench Press, Barbell Close Grip Bench Press, Barbell Reverse Grip Bench Press and Band Cross Body One Arm Chest Press.
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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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