Single-Arm Incline Dumbbell Bench Press 30-Degree
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Incline Dumbbell Bench Press 30-Degree
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i Instructions
- 1. Setup: Set the incline bench to 30 degrees. Lie back holding a single dumbbell with a neutral or pronated grip, keeping your feet planted firmly on the floor for stability.
- 2. Eccentric Phase: Lower the dumbbell in a controlled arc toward your upper chest, allowing your elbow to track at a natural 45-to-60-degree angle relative to your torso.
- 3. Concentric Phase: Press the dumbbell upward dynamically until your arm is extended, focusing on peak contraction in the upper pectoral fibers at the top.
- 4. Breathing and Safety: Inhale as you lower the weight and exhale as you press upward. Brace your core tightly to prevent unwanted torso rotation throughout the set.
Physiological Impact
Caloric Benchmarking
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