Description

The dumbbell lying one arm press v. 2 is a unilateral dumbbell press exercise performed while lying on a flat bench. It primarily targets the chest muscles and helps improve upper body strength and stability.

Starting Position

Lie on a flat bench with your back supported and feet flat on the floor. Hold a dumbbell in one hand with your elbow bent at 90 degrees and the weight positioned above your chest.

Technical Execution

Press the dumbbell upwards until your arm is fully extended, then lower it back down in a controlled manner. Focus on engaging the chest muscles throughout the movement.

Range of Motion

Ensure a full range of motion by bringing the dumbbell close to your chest at the bottom of the movement and fully extending your arm at the top.

Variations

Variations include using different angles of incline or decline benches, alternating arms, or incorporating pauses at different points in the movement.

Common Mistakes

Common mistakes include arching the back, using excessive momentum, and neglecting proper breathing technique. It's important to maintain a stable core and controlled movement throughout.

Practical Advice

Ensure your shoulder blades are retracted and your feet are planted firmly on the ground. Choose a weight that allows you to perform the exercise with proper form and control.

Additional Notes

This variation helps in isolating each side of the chest and can address muscle imbalances between the left and right side of the body. It also engages the stabilizing muscles for improved balance and control.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

chest

Secondary Muscles