Isolateral Bench Press

Isolateral or one side at a time dumbbell bench press is a great way to isolate a single pec/anterior deltoid/triceps side at a time. The isolateral bench press can be particularly useful for those who have one side which is stronger than the other, which can cause problems when performing the flat bench press. The heavier the weight used is, the more challenge this exercise will be on the target muscles as well as the stabilizing core as well. To use the isolateral bench press successfully it is important you keep both shoulders on the bench at all times and avoid squirmnig, moving your hips up and down or side to side.

iso lateral dumbbell benchRequired Fitness Equipment

Bench, Dumbbell

Target Muscle(s)

Chest (Pectoralis Major)


Anterior Deltoids, Triceps Brachii

Primary Stabilizers

Core & rotator cuff


More Chest Exercise Videos to Compliment IsoLateral Bench Press

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