Single-Arm Dumbbell Floor Press - 1.5 Rep Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
455 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell |
Smart Voice
AIi 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. Full Stroke: Lower to floor contact and press all the way to complete lockout.
- 3. Half-Rep Pulse: Immediately lower back down, press halfway up to midpoint, lower down once more, then press to full lockout – completing one single 1.5 repetition.
- 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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