How to Perform the
One Arm Dumbbell Incline Press

   

 • Pectoralis Major & Minor (Chest Muscles)
 • Anterior & Medial Deltoids (Front                 Shoulder Muscles)
 • Triceps (back of the arm)

Looking for a Dumbbell Set? Our sister site Home-Exercise-Machines has reviews and recommendations of the highest quality Adjustable dumbbells and Dumbbells sets, Click here to be directed

• Begin by sitting up on the weight bench with the dumbbell resting on your knee. 
• Slide the dumbbell up towards your stomach and let it rest against your rib cage/abdominal area. Use Both Hands
• Begin to rock back towards a lying position, and slide the dumbbell further up towards your chest
• Lie down with the hand about to be worked out, gripping the dumbbell, the other hand to hold the weight for support (If the weight is that heavy)
• Using both arms to lift the dumbbell to the 90 Degree position, DO NOT TWIST the back, keep it flat on the bench.
• Create the natural arch in the back by placing the shoulder blades against the bench

• Double check your shoulders are against the seat
• Squeeze your tummy and hold it tight
• Take a deep breathe in through the nose
• Blowing out as you push the weight all the way to the end – Counting  1 and 2 
• Ensure the elbows do not lock (keep them soft) and push the weight towards the ceiling
• Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
• Only bring the arms back to 90 Degrees and repeat the process for your required amount of repetitions  (Endurance, Strength or Power)

• Exactly the same way you got down just in reverse
• Rest the dumbells on the shoulders palms facing towards your face
• Slide them down towards your abdominals as you do this use the weight to bring your body back to the upright position

• If the weight gets heavy DO NOT use your Back to push it up. Instead focus on keeping the stomach strong and use your OTHER HAND to spot yourself through the work out! It's just B-E-A-Utiful...!
• Continue to count 1 and 2 as you lift the weight
• Breathe out through the mouth during the Pushing phase
• Keep your back straight and your tummy tight as you push the weight
• As you bring the weight back down count 1,2,3 and 4
• Breathe in through the nose as your bring the weight back in.
• Finishing: Place the dumbbell on your chest and switch to the other side. Have abreak for around 20 seconds or get straight into it. It depends on wahat stage of your training you are at!

• Exactly the same way you got down just in reverse
• Rest the dumbell in the middle of your chest
• Slide it down towards your abdominals, as you do this use the weight to bring your body back to the upright position