Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed with dumbbells. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Bench press
Einarmig
Type: Unilateral
Rest: 150s
Equipment: Bank, Kurzhantel
Tutorial
1
Take a dumbbell in your left hand. Lie down 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 level with your chest again.
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 a 60-second 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
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Bench
Dumbbell
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