Single-Arm Incline Dumbbell Press (30°)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Starting position: Set the bench to a 30-degree incline. Lie back securely, holding the dumbbell in one hand. Keep your free hand on your hip or by your side for balance.
- 2. Eccentric phase: Lower the dumbbell slowly toward your chest, keeping your elbow at a 45-60 degree angle relative to your torso.
- 3. Concentric phase: Press the dumbbell upward dynamically until your arm is nearly extended, avoiding full lockout at the elbow joint.
- 4. Breathing and safety: Inhale while lowering the weight and exhale during the press. Maintain core tension to resist the rotational force created by the unilateral load.
Physiological Impact
Caloric Benchmarking
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