Intermediate
DUMBBELL LYING ONE ARM PRESS
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
2
Step:2 Hold the dumbbell at shoulder level with your palm facing forward.
3
Step:3 Press the dumbbell upward until your arm is fully extended.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
