Single Arm Dumbbell Chest Press Exercise Tutorial
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Most people struggle with asymmetrical issues and there is an easy fix - unilateral movements. Enter the single arm dumbbell chest press. This unilateral motion will target one side of your chest at a time, helping with better symmetry and increasing core activation due to the extra stabilization needed.
How To Perform:
Grasp a dumbbell.
Lie supine (facing up) on a flat bench, with feet flat on the floor in a wide stance. Make sure your hips and upper back are firmly planted on the bench.
Keep your shoulders back, scapula retracted, and one arm stretched out to your side for counter balance.
Maintain around a 45 degree angle between your elbow and torso as you lower the dumbbell to your armpit area.
Press the dumbbell upward and slightly inward at the top while maintaining a tight core.
What not to do:
DO NOT twist your torso. Keep your core tight throughout the duration of the exercise to ensure your torso remains straight and rigid.
DO NOT elevate your hips. Pushing your hips upwards as you press the weight will create less stabilization and help cheat the weight up. Keep your hips stationary and firmly planted on the bench.
The Single arm dumbbell chest press is an excellent way to not only help create balance and symmetry in your chest, but it will also increase core strength, shoulder stabilization, and better your chest development. Our advice is to always include uni-lateral motions in your workout program to maximize your body's growth and symmetry.
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Пікірлер: 16
I'm always going back to like 7 year old form videos to still work and get better! Thanks for your videos! Re-visit some of the old ones again! Always good to refresh 👌 keep grinding 💪
Been there,done that.Adds variety to regular exercises.
I do flat bench dumbbell press with one in each hand then I super set it with this movement. The chest pump is crazy after a few sets of this! Been doing this movement in my routines since the I first started watching the buff dudes years back
Using two dumbbells at once in the traditional manner is sufficient for equalizing imbalances because each arm is working at 100% independently. If you were using a barbell, then asymmetry could be a problem.
AWESOME! thanks guys, Monday is chest/triceps adding this in.
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Thank you💪
Added stability challenge: don't have your other arm stretched out as a counterbalance. Holy FUCK does that shit burn like a mf😂
Are you able to go heavy with this? I just feel like anything past an 80lbs db wouldn't work because it would be too difficult to stabilize. Idk
Thank you bro i do have only one and u struggle using it also i feel scared to use only one to think that ill get one side growing then the other 😢😂😂😅
💪
Yats Ffub
Where is your girlfriend now ?
@user-tp2tm6fy9i
Ай бұрын
Simper 🐷
horrible exercise