Description

The dumbbell incline one arm press is a unilateral upper body exercise that primarily targets the chest muscles and shoulders.

Starting Position

Lie down on an incline bench holding a dumbbell in one hand with the arm extended straight above the chest.

Technical Execution

Lower the dumbbell towards the chest while keeping the elbow close to the body, then press the weight back up to the starting position.

Range of Motion

The range of motion should be controlled and full, ensuring the chest muscles are properly engaged throughout the movement.

Variations

Variations include using different incline angles, changing grip position, or incorporating both arms for a bilateral movement.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weights, and not fully extending the arm at the top of the movement.

Practical Advice

Focus on maintaining a stable core throughout the exercise, control the weight on the way down, and ensure proper alignment of the elbow and wrist.

Additional Notes

It's important to choose an appropriate weight that allows for proper form and range of motion.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

chest

Secondary Muscles