About
This exercise primarily works:
Chest (pectoralis major) – the main muscle targeted.
Front shoulders (anterior deltoids) – assist with pressing.
Triceps – extend the elbow during the press.
Core and obliques – work harder than in a two-arm press to keep your torso stable and prevent twisting.
To perform it correctly:
Lie flat on the bench with your feet firmly planted on the floor.
Hold one dumbbell at chest level with your elbow bent about 45° from your body.
Tighten your core and keep your shoulders pressed into the bench.
Press the dumbbell straight up until your arm is nearly fully extended.
Lower the weight slowly back to the starting position under control.
Complete all repetitions on one side, then switch arms.
