Dumbbell Lying One Arm Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.2
- Alternate Names
- Single Arm Dumbbell Chest Press
How to: Dumbbell Lying One Arm Press
- Lie on your back on a flat bench, holding a dumbbell in one hand.
- With your feet flat on the ground, press the dumbbell straight up over your chest.
- Lower the dumbbell slowly towards your chest while keeping your elbow at a 45-degree angle.
- Press the dumbbell back up to the starting position, and repeat for the desired number of repetitions.
Common Mistakes
- Lifting the shoulder off the bench when pushing the weight.
- Using too much weight and compromising form.
- Not controlling the weight during the lowering phase.
Modifications
- Use a lighter weight to perform the exercise correctly.
- Perform the exercise while seated or on an exercise ball for added support.
Tips
- Keep your core engaged to stabilize your body.
- Do not arch your back; keep it flat on the bench.
- Control the weight throughout the movement.
Dumbbell Lying One Arm Press Alternatives
Tags
chest
strength
dumbbell
pectorals
upper body
press