Single-Arm Dumbbell Floor Press - Hypertrophy Volume 4x12
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Floor Press - Hypertrophy Volume 4x12
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i Instructions
- 1. Setup & Scapular Bracing: Lie flat on your back on a mat with knees bent and feet flat on the floor. Hold a dumbbell in one hand directly above your chest. Retract and depress your scapulae, planting them firmly into the floor, and angle your upper arm at roughly 45 degrees to your torso while bracing your non-working arm.
- 2. Smooth Cadence & Lowering: Lower under a 2-second eccentric cadence, lightly brush the floor, and press up dynamically in 1 second.
- 3. 4x12 Volume Protocol: Maintain continuous rhythm across all 12 repetitions for 4 total sets with 60-90 seconds inter-set rest.
- 4. Breathing & Joint Safety: Inhale deeply as you lower the dumbbell under control, pause for a moment at floor contact without releasing tension, and exhale forcefully as you drive to lockout. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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