---
title: "Dumbbell One Arm Wide Grip Bench Press"
description: "Begin by lying flat on a bench with your feet firmly planted on the floor."
locale: en
slug: dumbbell-one-arm-wide-grip-bench-press
url: "https://hi.fitness/exercises/dumbbell-one-arm-wide-grip-bench-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/201ab874-dumbbell-one-arm-wide-grip-bench-press.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Wide Grip Bench Press

Begin by lying flat on a bench with your feet firmly planted on the floor.

## How to do it

1. Begin by lying flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder, with a wide grip and palm facing forward.
2. Lower the dumbbell slowly towards the floor by bending your elbow, until your elbow passes lower than the bench.
3. Push the dumbbell back up to the starting position by extending your arm, squeezing your chest muscles at the top of the movement.
4. Repeat for the desired number of repetitions.

## Form tips

- Keep your feet firmly planted on the floor for stability.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Keep your wrist straight to avoid unnecessary strain.

## Similar exercises

- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Kettlebell Single-Arm Floor Press](https://hi.fitness/exercises/kettlebell-single-arm-floor-press) - Mid chest · Kettlebell
- [Barbell Floor Chest Press](https://hi.fitness/exercises/barbell-floor-chest-press) - Mid chest · Barbell
- [Barbell Wide Bench Press](https://hi.fitness/exercises/barbell-wide-bench-press) - Mid chest · Barbell
- [Barbell Reverse Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-grip-bench-press) - Mid chest · Barbell
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine