Dumbbell One-Arm Wide-Grip Bench Press
The one-arm dumbbell press with the elbow flared wide, the bell lowered outside the chest as a wide-grip bar would be.
How to do it
Setup
Flat bench, one bell at chest level out wide, free hand holding the bench.
Steps
- Drive the bell straight up until the arm locks.
- Keep the hips and shoulders flat on the bench.
- Lower to chest level, elbow wide; switch arms after the set.
Common mistakes
Lowering past chest level with the elbow wide: the shoulder takes it; stop at the chest line. Rolling toward the working side: hold the bench. Going heavy: a wide one-arm press stays light.
Breathing
Inhale down, exhale on the press.
