Dumbbell One Arm Wide-Grip Bench Press
- Synergistenmuskeln
- Deltoid Anterior, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell one arm wide-grip bench press is a unilateral chest exercise that targets the pectoralis major (both the clavicular/upper and sternal fibers), with the front deltoids and triceps assisting. Pressing a single dumbbell on a flat bench with the elbow flared wider than a standard press, it also forces your core to resist rotation, building chest strength while exposing and ironing out side-to-side imbalances.
Dumbbell One Arm Wide-Grip Bench Press: So führst du sie aus
- 1Sit on the end of a flat bench holding one dumbbell on your thigh, then lie back and bring the dumbbell to chest height as you settle onto the bench.
- 2Plant both feet firmly on the floor and brace your core, keeping your hips and shoulders square against the bench.
- 3Press the dumbbell up over your chest with your arm fully extended and your palm facing forward (knuckles toward your head).
- 4Lower the dumbbell under control, letting your elbow flare wider out from your torso than in a standard press until your upper arm reaches roughly chest level.
- 5Keep your wrist stacked over your elbow and pause briefly without letting the weight pull you off balance.
- 6Press the dumbbell back up and slightly inward until your arm is fully extended again, squeezing your chest at the top.
- 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat for an equal number of reps.
- 8Bring the dumbbell back to your chest, then sit up under control to set it down safely.
Technik-Tipps
- Press the free hand against the bench or hold the opposite side to anchor yourself and resist the tendency to twist toward the loaded arm.
- Take the wider elbow path deliberately but stop short of a painful end range — wide flaring stresses the shoulder more than a tucked press.
- Keep tension equal on both sides: brace your abs and squeeze your glutes so your torso stays flat rather than rolling toward the weight.
- Start lighter than your two-arm dumbbell press; the anti-rotation demand and longer leverage make a one-arm wide press harder to control.
- Match the rep count and tempo on your weaker side first, then cap your stronger side to the same volume to even out imbalances.
Häufige Fehler
- Letting your torso rotate or hip lift toward the working arm, which leaks force and strains the lower back instead of loading the chest.
- Flaring the elbow to a hard 90° straight out from the shoulder, which piles stress on the shoulder joint and raises injury risk.
- Going too heavy and losing the bottom position, so the dumbbell drifts or drops — risky with no second arm or spotter to assist.
- Letting the wrist bend backward under the load instead of keeping it stacked over the forearm, which weakens the press and stresses the joint.
- Doing more or heavier reps on the stronger side, which reinforces the very imbalance the one-arm version is meant to fix.
Häufig gestellte Fragen
What muscles does the dumbbell one arm wide-grip bench press work?
It primarily works the chest (pectoralis major, both the upper/clavicular and sternal fibers), with the front deltoids and triceps assisting. Because you press one side at a time, your core also works hard to resist rotation.
Why press with one arm instead of two?
Single-arm pressing exposes and corrects strength differences between sides, since the stronger arm can't take over. It also adds an anti-rotation core demand, as your trunk must stay square against the pull of the offset load.
How wide should my elbow flare on this press?
Take the elbow a bit wider than a standard tucked press to bias the chest, but not all the way out to a 90° angle from the shoulder. Stop at a range that feels strong and pain-free to protect the shoulder joint.
Is the one arm wide-grip dumbbell bench press good for beginners?
It can be, but start light and master the two-arm dumbbell bench press first. The single-arm version is harder to balance, so beginners should prioritize control over weight and keep the torso flat throughout.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps per arm works well for chest development. Always train the weaker side first and match the stronger side to the same reps to keep both sides balanced.
