Dumbbell Lying One Arm Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying One Arm Press is an effective exercise primarily targeting the chest muscles, with the triceps serving as secondary muscles. Performed while lying on a bench, this exercise involves pressing a dumbbell upward with one arm, focusing on controlling the movement both during the press and the lowering phase. By lowering the dumbbell until the upper arm is parallel to the ground, and then pressing it back up to full extension, the chest muscles are heavily engaged. The triceps assist in extending the arm during the upward phase. This exercise is ideal for strengthening the chest while also engaging the triceps, offering a great variation to traditional chest presses.
How to Perform
Start by holding the dumbbell with one hand while lying on your back, keeping your arm fully extended above your chest. Ensure your wrist is aligned with your forearm to maintain a neutral position.
Slowly lower the dumbbell by bending your elbow, allowing your upper arm to move toward the ground. Keep your elbow tucked in, and continue until your upper arm is parallel to the floor. Focus on controlling the movement and preventing any jerking motions.
Pause briefly when your elbow reaches the level of your shoulder. This helps ensure proper depth and allows for a brief muscle contraction at the lowest point.
Press the dumbbell back up to the starting position by straightening your elbow. Ensure your arm fully extends but avoid locking the elbow joint to maintain tension on the muscle.
Complete the desired number of repetitions with one arm, then switch to the other arm. Maintain a steady, controlled tempo to engage the target muscle fully and avoid unnecessary strain on the shoulder.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lowering the Dumbbell: As you perform the exercise, gently lower the dumbbell toward the side of your chest in a slow and controlled manner. Resist the urge to let the weight drop quickly, as this can increase the risk of injury. Keep your elbow slightly bent and ensure it doesn't flare out excessively to the sides.
Returning to the Start: After reaching the lowest point, push the dumbbell upward to return to the starting position. Extend your arm fully but stop just before locking your elbow. This helps maintain constant tension on the muscles and reduces strain on the joint.
Maintaining Balance: It’s normal to have one side of your body stronger than the other, but make an effort to prevent the dominant side from compensating. Focus on keeping both arms engaged equally to ensure balanced muscle activation.
How Not to Perform
Avoid Dropping the Dumbbell Too Quickly: Do not let the dumbbell fall rapidly during the lowering phase. This reduces control and increases the risk of shoulder strain or injury. Focus on a slow, controlled descent to engage the muscles properly.
Don’t Flare Your Elbow Out Too Much: Do not let your elbow move out to the side excessively. This can put unnecessary stress on your shoulder joint. Keep the elbow at a slight angle, not flaring it out too wide, to maintain proper form.
Don’t Lock Your Elbow at the Top: When pushing the dumbbell back up, avoid fully locking your elbow at the top of the movement. Locking your elbow can cause joint strain and reduces muscle tension. Instead, stop just before locking your elbow to maintain constant muscle engagement.
Avoid Using Momentum: Do not use any jerking or swinging motion to lift the dumbbell. Relying on momentum to press the weight up reduces the effectiveness of the exercise and increases the risk of injury. Instead, focus on using muscle control throughout the entire movement.
Don’t Overextend Your Range of Motion: Avoid lowering the dumbbell too far, past the point where your upper arm is parallel to the ground. Going too deep can put excessive strain on the shoulder and lower back. Keep your movement within a safe and controlled range of motion.
Avoid Uneven Pressure Between Sides: If you're stronger on one side, do not allow the dominant arm to take over the movement. This can lead to muscle imbalances. Keep the focus on using the target muscles and ensure both arms work equally throughout the exercise.
Don’t Forget About Core Stability: Don’t neglect engaging your core muscles. A lack of core engagement can cause instability, leading to poor form and a higher risk of injury. Keep your core tight throughout the movement to maintain balance and protect your lower back.
Avoid Holding Your Breath: Do not hold your breath while performing the press. Holding your breath can lead to unnecessary tension and fatigue. Breathe steadily, exhaling as you press the dumbbell up and inhaling as you lower it.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
