Single-Arm Dumbbell Close-Grip Chest Press - 1.5 Rep Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Close-Grip Chest Press - 1.5 Rep Protocol
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i Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench holding a dumbbell in one hand with a neutral grip (palm facing inward) directly over your chest. Rest your free hand on your hip or grasp the bench edge. Plant both feet firmly and brace your core to resist rotation.
- 2. Full Stroke: Lower to bottom position and press all the way to complete lockout.
- 3. Half-Rep Pulse: Immediately lower back down, press halfway up to midpoint, lower down once more, then press to full lockout – completing one single 1.5 repetition.
- 4. Breathing & Joint Safety: Inhale as you lower the dumbbell under control with your elbow tucked to roughly 30 degrees; exhale forcefully as you drive the dumbbell to lockout using triceps drive. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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