Single-Arm Dumbbell Flat Bench Press - Iso-Lateral Unilateral Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Dumbbell Flat Bench Press - Iso-Lateral Unilateral Execution
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i Instructions
- 1. Setup & Starting Position: Lie flat on the bench holding one dumbbell overhead. Set your feet in a slightly wider stance and brace your core rigidly to counteract rotational torque.
- 2. Movement Execution: Press the resistance using one arm while actively bracing to keep the torso completely level, or alternate smoothly side to side.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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