Dumbbell One Arm Wide Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- One Arm Wide Grip Bench Press
How to: Dumbbell One Arm Wide Grip Bench Press
- Lie on a bench with your back supported and feet flat on the floor.
- Hold a dumbbell in one hand with a wide grip, arm extended above your chest.
- Slowly lower the dumbbell towards your chest, bending your elbow.
- Push the dumbbell back up to the starting position, engaging your chest and triceps.
Common Mistakes
- Not maintaining a neutral spine.
- Lifting too heavy, leading to poor form.
- Allowing the elbow to drop too low.
Modifications
- Use lighter weights if you have shoulder issues.
- Perform the exercise seated for additional stability.
Tips
- Keep your back against the bench to avoid strain.
- Engage your core during the lift for stability.
- Control the weight throughout the entire range of motion.
Dumbbell One Arm Wide Grip Bench Press Alternatives
Tags
dumbbell
chest
strength
pectorals
upper body
one arm