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One Arm Press, On Floor

 
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Classification
Type auxiliary
Mechanics compound
Direction push
Equipment dumbbell
Additional Equipment mat (optional)
x Rate One Arm Press, On Floor
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp one dumbbell and lie supine on floor or mat. With support of free hand place upper arm perpendicular to torso on floor and keep elbow flexed right-angled. Position feet wide apart on floor and keep knees bent.

Execution

Press dumbbell up in front of chest. Keep elbow slightly flexed at top of motion. Return until upper arm reaches floor and repeat. Continue with opposite side.

Variations / Comments

Let arm rest on floor only for a moment. Range of motion is limited to upper part, which enables the use of high resistance.

Dumbbell One Arm Press, On Floor Starting Position Starting Position
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Dumbbell One Arm Press, On Floor Ending Position Ending Position

Muscles

Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii
Stabilizers Biceps Brachii
Dumbbell One Arm Press, On Floor Muscles Front
Front
Dumbbell One Arm Press, On Floor Muscles Rear
Rear
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