Single-Arm Incline Dumbbell Bench Press 30-Degree
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Incline Dumbbell Bench Press 30-Degree
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i Instructions
- 1. Setup: Set the adjustable bench to a 30-degree incline. Lie back holding a single dumbbell with feet planted firmly on the floor. Retract your scapulae and brace your core to prevent torso rotation.
- 2. Eccentric Phase: Inhale and lower the dumbbell in a controlled arc toward your upper chest, keeping your elbow safely aligned.
- 3. Concentric Phase: Drive the dumbbell upward along a natural pressing path, exhaling through the sticking point and squeezing the chest at the top.
- 4. Breathing and Safety: Maintain strict unilateral core engagement to prevent twisting. Avoid locking out the elbow forcefully at full extension.
Physiological Impact
Caloric Benchmarking
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