Single-Arm Dumbbell Incline Bench Press 45° with 1.5 Reps (Full + Half Rep from Bottom)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Dumbbell Incline Bench Press 45° with 1.5 Reps (Full + Half Rep from Bottom)
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i Instructions
- 1. Starting Position: Set an adjustable incline bench to approximately a 45-degree angle. Sit on the bench with your back supported and feet firmly planted on the floor. Grasp a dumbbell with one hand; your other hand can rest on your hip or be held out for balance. Lie back on the bench, holding the dumbbell at shoulder height with your palm facing neutrally or slightly forward. Brace your core and glutes to stabilize your torso.
- 2. Eccentric Phase (Full Lowering): Take a deep breath in and slowly, with control, lower the dumbbell down until your upper arm is in line with your torso and your elbow is slightly below bench level. Focus on feeling the stretch in your chest muscles.
- 3. Concentric Phase (Full Press): Dynamically, yet with control, press the dumbbell back up to the starting position, extending your arm. Exhale as you press.
- 4. Eccentric Phase (Half Rep): Without pausing at the top, immediately lower the dumbbell down again, but only for half of the range of motion (approximately until your elbow is at shoulder height).
- 5. Concentric Phase (Half Rep): From this halfway point, press the dumbbell back up, again only for half of the range of motion (to the point where you started the half rep). This completes one 1.5 rep.
- 6. Breathing and Safety: Maintain core stability throughout the exercise to prevent rotation and compensation. Inhale as you lower the dumbbell and exhale as you press. Keep the weight under control, avoiding any jerking movements. After completing a set with one arm, switch arms and perform the same number of repetitions.
Physiological Impact
Caloric Benchmarking
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