Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. The incline bench variation tends to train the upper chest more. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Set the weight bench at an angle of approx. 30°. Take a dumbbell in your left hand. Sit on the weight bench and press your feet firmly into the floor.
2
Spread your arm out so that there is a 45° angle between your upper arm and upper body. Your forearm should be perpendicular to the floor (elbow pointing down, weight towards the ceiling). Position your hand at chest height with your palm facing forward.
3
Press the dumbbell upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Breathe out as you do this
4
Lower the dumbbell in a controlled manner until it is at chest height again. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after the break.
Tip
Make sure that you stick your chest out slightly throughout the exercise and keep your shoulders fixed (backwards and then forward and backwards). This will help you target your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm. You can hold on with your other hand to gain more stability.
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Dumbbell
Inclined bench
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