Dumbbell One Arm Wide-Grip Bench Press

A chest press variation that emphasizes the outer pectorals and challenges core stability by using a wider-than-usual unilateral grip.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a bench holding one dumbbell. Position your hand slightly wider than shoulder width. Brace your core.

Instructions

1. Press the dumbbell up while stabilizing your torso.
2. Lower it slowly until the elbow is level with the bench.
3. Focus on the outer chest stretch.
4. Keep your glutes on the bench.
5. Switch arms.

Common Mistakes

1. Rotating off the bench.
2. Flaring the elbow too much.
3. Dropping the weight too fast.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.