Dumbbell Lying One Arm Press II
Description
The dumbbell lying one arm press II is a single-arm bench press variation. Lying on a flat bench with one dumbbell, you press the dumbbell over your chest while the off-arm rests at your side or on your stomach. The single-arm load creates a strong core anti-rotation challenge alongside the chest press work.
Muscle Group
Equipment Required
Dumbbell Lying One Arm Press II Instructions
- Lie on a flat bench with a single dumbbell in your right hand.
- Press the dumbbell up over your chest with arm extended.
- Place your left hand at your side or on your stomach.
- Brace your core hard to resist rotation.
- Lower the dumbbell down to your chest with control.
- Keep your hips and shoulders stable on the bench.
- Press the dumbbell back up to the starting position.
- Complete reps on one side, then switch arms.
Dumbbell Lying One Arm Press II Form & Visual
Dumbbell Lying One Arm Press II Benefits
- Strong anti-rotation core challenge
- Corrects chest strength imbalances
- Builds unilateral pressing strength
- Different stimulus than two-arm press
- Useful for athletic carryover
- Develops total body stability
Dumbbell Lying One Arm Press II Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core
Dumbbell Lying One Arm Press II Variations & Alternatives
- Single Arm Dumbbell Press
- Dumbbell Bench Press
- One Arm Floor Press
- Landmine Press
