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One-arm dumbbell press is a very convenient and useful exercise for training the deltoid muscles. It allows you to work out each deltoid muscle separately. This is especially useful if one of the deltas is lagging behind in strength or muscle mass.
Thus, the dumbbell press loads the lower back much less, since you stick to the rack with your free hand. This prevents the torso from deviating and helps to maintain a stable position.
Initial position
Take a dumbbell in your hand and stand next to the racks. Legs shoulder width apart. Grasp the bar with your free hand, and hold the dumbbell in your arm bent to your shoulder. The forearm of the working hand should be vertical and pressed to the chest. Turn the hand with the dumbbell with your palm facing you.
Standing dumbbell press, execution technique
Squeeze the dumbbell up powerfully, being careful not to tilt your body to the side. Immediately, without stopping, slowly return the dumbbell to its original position. Lock it in a fixed position and squeeze it again. Complete the required number of repetitions with one arm. Then switch the dumbbell to the other hand and do the same number of repetitions.
Standing dumbbell press with one hand. Initial position. 
Standing dumbbell press with one hand. Finish. One bench press set is considered to be the full number of repetitions for both hands.
Breath
Pressing the dumbbell up - exhale, lowering the dumbbell down - inhale.
The exercise develops the anterior and lateral parts of the deltoid muscle, triceps, upper sections of the trapezius and pectoral muscles, develops
Find out which bodybuilding exercise can maximize the load on your chest muscles without having to resort to isolating movements.
What is a dumbbell bench press on a horizontal bench?
Most often in bodybuilding and powerlifting, an exercise is required - dumbbell bench press. Such a projectile is endowed with a plurality of positive qualities, to which the action of a huge amount of musculature can be attributed.
First of all, it should be noted that there are different types of dumbbell presses: bench presses with both hands and bench press with one hand. Presses with two hands are also quite effective and efficient. They are most often used to work out the lateral deltoids and pectoral muscles. All methods of exercises must be performed synchronously.
In this case, we will consider the bench press with one hand. Each hand repeats, as if in a mirror image, each other. If this recommendation is not followed, asymmetrical muscles can be built up. Most importantly, never swing your arms forward or backward. Otherwise, it is possible to easily injure the shoulder joint.
Each set of exercises also includes triceps, so it is advisable to perform such exercises during the days when your program is designed to increase triceps. Pressing with one dumbbell means the presence of the past stage. But, with this method, there is some negative indicator, which is to include each hand in turn. With such an exercise, the power potential is lost faster.
Therefore, when doing a bench press with one hand, repetitions of the same exercise for both hands should be done, but this is quite difficult. Such training becomes less effective. Fatigue can be blocked with each exercise. The one-arm press is not comfortable enough. That is why it is worth including other exercises in the course with him.
Exercise technique
- Lie down on a bench horizontally. You should take a dumbbell in your hand and sit on the end of a horizontal bench. The palms should face each other.
- When lying down, it is worth helping yourself by pushing the upper thighs. Gently lie down on it, throwing a dumbbell in your chest, and straighten your arm up.
- With the other hand, you need to grab the end of the bench to be more stable.
- The legs are best placed wide. Turn your hand in such a way that the palm is facing in front of you. This position is called the original position.
- Lower the dumbbell to the chest, while taking the elbow joint to the side to pump the chest. When exhaling, squeeze your hand up. It is necessary to control your movements and perform the exercises very carefully.
- Keep your balance until you're confident.
- It is worth doing a few repetitions, before the onset of fatigue, and then change hands and perform the exercise with the other hand. The main thing is to observe the proportion in the number of exercises.
- To tear off the legs from the floor, bending them at the knees, should be after the end of the exercise. Rotate your wrist so that you can rotate the other part of the hip joint. This movement can help you turn to a different position. In this position, it is worth putting dumbbells.
Benefits of the One-Arm Bench Press
- The pectoral muscle groups are involved.
- Basic type of exercise.
- Additionally affects the shoulder joint and triceps.
- It is a strength exercise.
- Only dumbbells are required.
- It can be suitable for both experienced athletes and beginner athletes.
It is best to perform this exercise in certain situations.
- When training assistant muscles, which are responsible for the balance and steady state of the body.
- Exercise helps to improve muscle coordination, that is, the combined performance of various muscle groups, which are aimed at the implementation of certain complex tasks.
- Trains that part of the body that lags behind in development. With ordinary traction exercises, one hand is little involved, then it is worth increasing the load. You should not continue exercises with a lagging arm, as the muscles will develop out of proportion.
All the nuances of performing a horizontal dumbbell press in this video from Denis Borisov.
Especially for athletes who have only one kettlebell and it is at home. The exercise is good because it pumps the muscles of the left and right sides of the body separately. The essence of this kettlebell press is that due to the rotation of the body, the muscles are better stretched before contraction. The exercise is more suitable as an additional load, it has its own specifics and loads almost equally the pectoral muscles and triceps.
Initial position
Place the kettlebell on the floor and lie down so that it is at shoulder level. Turn your body towards the kettlebell and grab it. Lie down on the floor gradually lifting the weight. Bend your arm at the elbow and put it next to the body, if you put it close, the load will fall on the triceps. If you put your hand at an angle of 45 degrees, the load will be more on the pectoral muscle. Shoulders should be fully pressed to the floor. If you took the kettlebell in your left hand, then the right leg remains straight. The left leg is bent at the knee and rests on the floor with the toe or foot, depending on flexibility. At the same time, the pelvis must be torn off the floor and put on its side as far as possible. The second hand lies on the floor at an angle of 90 degrees as a support. The stomach will need to be pulled in, and the lower back must be tightened.
Kettlebell press technique with one hand lying on the floor
Squeeze the weight up while exhaling, straighten your arm completely. At the top point, tighten the pectoral muscle and triceps, and then slowly lower your arm. Lowering your hand, the weight should not lie on the biceps itself, put it on the brachialis, the outer part of the arm.
When training shoulders, we, as a basic exercise, most often use military bench press. It perfectly loads the front and middle deltas, and allows you to show the maximum power potential of the shoulders.
Meanwhile, for the sake of diversity, you can use another equally effective exercise - standing dumbbell press with one hand.
Target Muscles
Below are the muscles involved in the exercise in order of decreasing load on them:
- Anterior bundle of deltas
- Medium beam
- Back beam
- Triceps (acts as an assistant muscle)
Execution scheme
- Stand up straight with your feet wide apart. Straighten your back and bend your knees slightly. Take a dumbbell in your hand, and rest your other hand on your side to maintain balance.
- Inhale and begin to squeeze the dumbbell up, while trying not to tilt the working shoulder.
- After overcoming the most difficult part of the amplitude, exhale.
- Pause briefly at the top of the exercise, holding the weight above your head.
- Return the dumbbell under control to the starting position. After completing all the planned repetitions with one hand, transfer it to the other.
- Perform standing one-arm presses the very first in the delta training complex - no more than 3-5 sets of 6-8 times;
- Throughout the approach, do not relax the press, this will allow you to keep the body straight. If you start moving with a “nod” of the body, then part of the load will be taken over by the pectoral muscles and a dangerous overload will occur in the lumbar region;
- When working with a lot of weight, bounce your knees - this will allow you to take some of the load off your shoulder joints, significantly reducing the likelihood of injury;
- Apply periodically
