Single-Arm Dumbbell Pin Press from Dead Stop - Pyramid Protocol (12-10-8-6)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Pin Press from Dead Stop - Pyramid Protocol (12-10-8-6)
Smart Voice
•Listen to the article content live
i Instructions
- 1. Setup & Scapular Bracing: Lie on an adjustable bench adjacent to a safety pin or block set at chest level. Hold a dumbbell in one hand resting on the pin. Grip the bench or rest your free hand on your hip, plant your feet firmly into the floor, and brace your entire midsection.
- 2. Smooth Path: Lower with precise control and press smoothly along the physiological vector.
- 3. Pyramid Progression: Complete Set 1 (12 reps), increase weight for Set 2 (10 reps), advance load for Set 3 (8 reps), and conclude with heavy Set 4 (6 reps).
- 4. Breathing & Joint Safety: Inhale deeply before breaking contact with the pin, preserve full trunk stiffness, and press forcefully to lockout, exhaling aggressively through the upper half. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Track Throws (Shot Put, Discus, Hammer)
126 Exercises
Canoeing & Kayak - Trunk Rotation & Balance
117 Exercises
Legs - Quadriceps
115 Exercises
Chest
112 Exercises
Rugby - Collision Force & Scrum Power
112 Exercises
Goalball - Auditory Reaction & Sliding Defense
106 Exercises
Running - Biomechanics & Cadence
106 Exercises
Para Swimming
102 Exercises
Water Polo - Aquatic Treading & Throwing
98 Exercises
Track Jumps (Long, High, Triple Jump)
95 Exercises
Shoulders & Deltoids
93 Exercises
Tennis - Rotational Power & Footwork
92 Exercises
Wrestling - Isometric Strength & Suplex Power
88 Exercises
Legs - Hamstrings & Glutes
87 Exercises
Volleyball - Spike Power & Block
84 Exercises
Boxing - Punch Velocity & Rotational Drive
83 Exercises
Arms - Trizeps
82 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
82 Exercises
MMA & Combat - Explosiveness & Grip
82 Exercises
Arms - Biceps
80 Exercises
Sitting Volleyball
80 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
79 Exercises
Handball - Throwing Velocity & Change of Direction
77 Exercises
Back - Thickness & Traps
76 Exercises
Cycling & Spinning - Cadence & Threshold Power
75 Exercises
Swimming - Aquatic Propulsion & Core Streamline
74 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
73 Exercises
Rowing - Leg Drive & Lat Catch Power
73 Exercises
Sprint & Acceleration (Track & Field)
73 Exercises
Golf - Kinematic Sequence & Mobility
72 Exercises
Football - Athletic Conditioning
69 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
67 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
67 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
66 Exercises
Speed Skating - Push-off Angle & Glute Power
63 Exercises
Para Powerlifting (Paralympic Bench Press)
62 Exercises
Core & Anti-Rotation
60 Exercises
Fencing - Explosive Lunge & Arm Precision
54 Exercises
Basketball - Vertical Jump & Footwork
52 Exercises
Olympic Weightlifting
50 Exercises
Table Tennis - Micro-Rotation & Hand Speed
48 Exercises
Hockey - Stride Power & Shooting Mechanics
45 Exercises
Powerlifting & Maximal Strength
43 Exercises
Hurdles - Rhythm & Hip Mobility
38 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
35 Exercises
Lower Leg - Calves
30 Exercises
Back - Lats & Pull
28 Exercises
CrossFit & Hyrox - Work Capacity
17 Exercises
Strongman & Heavy Carries
17 Exercises
Calisthenics & Gymnastics - Bodyweight Mastery
14 Exercises
TRX & Calisthenics - Relative Strength
11 Exercises
