How to Do Dumbbell One Arm Wide Grip Bench Press

Dumbbell One Arm Wide Grip Bench Press is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell One Arm Wide Grip Bench Press

  1. 01Lie flat on the bench with feet pinned to the floor and a dumbbell held in one hand.
  2. 02Position the elbow at a 70 to 90 degree angle from the torso to create a wide press path.
  3. 03Press the dumbbell vertically until the arm is fully extended over the chest.
  4. 04Lower the weight until the elbow sits just below the level of the bench.
  5. 05Brace the obliques to prevent the torso from tilting toward the weighted side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Wide Grip Bench Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on driving the non-working shoulder into the bench to resist the rotational pull of the dumbbell.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Wide Grip Bench Press questions

What muscles does Dumbbell One Arm Wide Grip Bench Press work?

Dumbbell One Arm Wide Grip Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell One Arm Wide Grip Bench Press correctly?

Lie flat on the bench with feet pinned to the floor and a dumbbell held in one hand. Position the elbow at a 70 to 90 degree angle from the torso to create a wide press path. Press the dumbbell vertically until the arm is fully extended over the chest. Lower the weight until the elbow sits just below the level of the bench. Brace the obliques to prevent the torso from tilting toward the weighted side.

What is the A90 coach tip for Dumbbell One Arm Wide Grip Bench Press?

Focus on driving the non-working shoulder into the bench to resist the rotational pull of the dumbbell.

Is Dumbbell One Arm Wide Grip Bench Press suitable for beginners?

Dumbbell One Arm Wide Grip Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Wide Grip Bench Press?

Dumbbell One Arm Wide Grip Bench Press uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell one arm wide grip bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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