Single Side Dumbbell Chest Press

Beginner Level of Difficulty

The single side dumbbell chest press is a beginner level upper body exercise that target the chest, shoulders and triceps.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

single side dumbbell chest press - step 1

Step 1

Start on your back with a dumbbell in hand directly over top of your shoulder.

single side dumbbell chest press - step 2

Step 2

Lower the dumbbell down to the side of your chest.

single side dumbbell chest press - step 3

Step 3

Press the dumbbell back up to the starting position.