The Dumbbell Incline One Arm Press is a strength training exercise that targets the chest, shoulders, and triceps muscles. It is performed using a set of dumbbells and an incline bench.
How to perform
Step by step instructions:1. Start by adjusting an incline bench to a 45-degree angle.
2. Grab a pair of dumbbells and sit on the bench with your feet flat on the floor, holding the dumbbells at shoulder height with your palms facing forward.
3. Slowly lie back on the bench with your head resting comfortably on the bench and your back flat against the surface.
4. Extend one arm straight up towards the ceiling, keeping a slight bend in the elbow.
5. Take a deep breath in, then exhale as you push the dumbbell towards the ceiling, straightening your arm.
6. Lower the dumbbell back down to the starting position, keeping your elbow slightly bent to maintain tension in the muscles.
7. Perform the desired number of repetitions on one arm before switching to the other arm.
8. Remember to keep your core engaged and maintain proper form throughout the exercise.
9. Once you have completed the set on both arms, carefully sit up and place the dumbbells back on the floor.
10. Stretch your chest and shoulders to cool down and prevent soreness.
This exercise can be incorporated into your regular strength training routine to help build upper body strength and muscle mass. Be sure to start with a lighter weight to ensure proper form and gradually increase the weight as you become more comfortable with the movement.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.