Fysiqal

Horizontal Push · Intermediate

Single-Arm Dumbbell Bench Press

Compound horizontal push exercise using dumbbell, bench.
Movement pattern
Horizontal Push
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Mechanics
Compound
Sides
Unilateral
Main plane
Transverse

Free account. Log your sets of Single-Arm Dumbbell Bench Press and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Single-Arm Dumbbell Bench Press

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, moderate emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

  • Shoulder internal rotationsecondary action

    Subscapularis (stabilizer, moderate emphasis); Infraspinatus (stabilizer, moderate emphasis)

  • Spine rotationsecondary action · resisted

    External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

All horizontal push exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.