Single-Arm Dumbbell Incline Bench Press (45°)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Incline Bench Press (45°)
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i Instructions
- 1. Starting Position: Set an adjustable bench to approximately a 45-degree incline. Sit on the bench with a dumbbell in one hand, resting it on your thigh. Lie back, using your leg to help kick the dumbbell up to the starting position – arm extended, dumbbell directly over your shoulder. Your non-working hand can be placed on your hip or grasp the edge of the bench for stability. Plant your feet firmly on the floor, retract and depress your shoulder blades, and brace your core to create a stable torso.
- 2. Eccentric Lowering: Take a deep diaphragmatic breath and slowly, with controlled movement, lower the dumbbell down towards the side of your chest. Your elbow should be slightly tucked (approximately 45 degrees from your torso). Focus on feeling the stretch in your pectoral muscles, maintaining full control over the weight and torso stability.
- 3. Concentric Pressing: With a forceful exhale, press the dumbbell back up to the starting position, extending your arm. Concentrate on a strong contraction of your chest and shoulder muscles. Avoid rotating your torso or lifting your hips off the bench. Maintain core tension throughout the entire movement.
- 4. Peak Contraction: At the top of the movement, just before full elbow lockout, strongly squeeze your chest and triceps, holding the tension for a fraction of a second. Do not hyperextend your elbow joint.
- 5. Breathing and Safety: Inhale as you lower the dumbbell, and exhale as you press it up. Maintain a stable torso position, avoiding excessive arching of your lower back. Control the movement in both phases to prevent injury. After completing a set, safely lower the dumbbell by resting it on your thigh and sitting up.
Physiological Impact
Caloric Benchmarking
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