Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed with dumbbells and can also be done without a flat bench. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Floor Press
Einarmig
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand. Lie on the floor and bend your legs.
2
Spread your left 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 downwards, weight towards the ceiling). Elbow rests on the floor. Point your palm 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 your elbow briefly touches the floor again. Breathe in 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 a 60-second break.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Dumbbell
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