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How to Perform the
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| One Arm Dumbbell Press |
The movement and breathing techniques are exactly the same as using a machine Chest Press. However a dumbbell press is a lot more dangerous if you do not take the necessary precautionary steps.
You will need a bench, recommended is an adjustable weight bench, they can be adjusted to do incline, decline and normal flat bench presses. They are a great investment for the person with a Home Gym or looking for one.
The one arm dumbbell press is great especially if you have no one to spot you as you can be your own spotter with your free hand!
Starting Position
- As you take a seat have a quick lie back on the bench to ensure when you rock back you will land with your head on the bench not the floor!
- Sit 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
- 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
First Repetition:
- Double check your shoulders are against the bench
- 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)
Lowering the weights - Endurance/Strength
- 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
Important things to remember through the set:
- 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 & Switching: Place the dumbbell on your chest and switch to the other side. Have a break for around 20 seconds or get straight into it. It depends on what stage of your training you are at!
Lowering the weights
- 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
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