Single-Arm Wide-Grip Dumbbell Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup: Lie flat on a bench holding a single dumbbell in one hand with your feet planted firmly on the floor. Retract your scapulae and brace your core tightly.
- 2. Eccentric Phase: Inhale and slowly lower the dumbbell outward in a wide arc, controlling the descent to maximize chest stretch.
- 3. Transition: Pause briefly at the bottom without losing muscular tension or bouncing the weight.
- 4. Concentric Phase: Drive the dumbbell upward along a natural pressing arc, flexing your pectoral muscles at the top contraction.
- 5. Safety & Breathing: Inhale on the way down and exhale on the way up. Maintain rigorous core bracing to prevent rotational tipping of the torso.
Physiological Impact
Caloric Benchmarking
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