Dumbbell Lying One Arm Press
Expert Advice
Focus on pressing the weight directly upwards and avoid locking out your elbow at the top to keep constant tension on the chest muscles.
How-to-do Steps
- Lie on a flat bench with a dumbbell in one hand, arm extended straight up.
- Lower the dumbbell to the side of your chest by bending your elbow.
- Press the dumbbell back up to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Lying One Arm Press primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders30%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Press work?
Dumbbell Lying One Arm Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Arm Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Arm Press suitable for beginners?
Dumbbell Lying One Arm Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
