One-Arm Dumbbell Bench Press
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.CHEST
exercise_detail.description
The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
exercise_detail.how_to_perform
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in one hand with an overhand grip, arm extended above your chest.
- Place your free hand on your hip or extend it out to the side for balance.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 45-degree angle.
- Pause briefly at the bottom of the movement.
- Press the dumbbell back up to the starting position by extending your arm fully.
- Complete the desired number of repetitions before switching arms.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Engage your core throughout the exercise to maintain stability and prevent rotation.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Keep your shoulder blades retracted and pressed against the bench for better support.
- Ensure your wrist remains straight and aligned with your forearm to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
exercise_detail.common_mistakes
- Allowing the shoulder to lift off the bench, reducing stability.
- Flaring the elbow out too far, placing undue stress on the shoulder joint.
- Arching the lower back excessively, compromising core engagement.
- Dropping the dumbbell too low, risking shoulder strain.
- Failing to keep the feet planted firmly on the ground, reducing balance.
- Using momentum to lift the weight instead of controlled muscle engagement.
- Not maintaining a neutral wrist position, leading to potential wrist strain.
- Neglecting to engage the core, resulting in poor stabilization.
- Allowing the non-working arm to drift, disrupting overall balance.
- Rushing through the exercise, sacrificing form for speed.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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