Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | dumbbell |
Additional Equipment | mat (optional) |
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 Dumbbell One Arm Press, On Floor Starting Position](/data/exercisefiles/16/2716.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell One Arm Press, On Floor | Ending Position Dumbbell One Arm Press, On Floor Ending Position](/data/exercisefiles/17/2717.jpg)
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii |
Stabilizers | Biceps Brachii |
![Dumbbell One Arm Press, On Floor | Muscles Front Dumbbell One Arm Press, On Floor Muscles Front](/data/musclemaps/57/1157.jpg)
Front
![Dumbbell One Arm Press, On Floor | Muscles Rear Dumbbell One Arm Press, On Floor Muscles Rear](/data/musclemaps/58/1158.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)