The Dumbbell Lying One Arm Press is a variation of the traditional bench press that targets the chest, shoulders, and triceps. This exercise can help improve upper body strength and muscle definition.
How to perform
To perform the Dumbbell Lying One Arm Press, follow these step-by-step instructions:1. Lie flat on your back on a weight bench with a dumbbell in one hand. Make sure your feet are flat on the floor and your back is pressed firmly against the bench.
2. Hold the dumbbell with your arm extended straight up towards the ceiling, palm facing forward. Your elbow should be slightly bent.
3. Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body. Inhale as you lower the weight.
4. Press the dumbbell back up to the starting position, exhaling as you push the weight up. Make sure to fully extend your arm at the top of the movement.
5. Repeat for the desired number of reps on that side before switching to the other arm.
6. Keep your core engaged throughout the exercise to maintain stability and prevent arching your back.
7. Choose a weight that allows you to perform the exercise with proper form and control. It is better to start with a lighter weight and increase as needed.
8. This exercise can also be performed on an incline bench to target the upper chest or with both arms simultaneously for a different variation.
Remember to warm up before starting the exercise and cool down afterwards to prevent injury. Consult a fitness professional if you are unsure about proper form or modifications for your fitness level.
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.