Single arm dumbbell chest press

Today we're going to go through the Enarms Dumbbell Chest Press , an effective variation of the traditional dumbbell chest press that challenges core stability in a unique way. This exercise focuses on the pectoral muscles , shoulders and triceps , while also activating the core muscles to maintain balance and prevent rotation while pressing with one arm. The exercise is not only good for strengthening the upper body, but also helps improve coordination and strength on each side of the body.

Correct technique

How to perform the One Arm Dumbbell Chest Press with good technique:

1. Lie down on a flat bench with your feet firmly planted on the floor for stability. Hold a dumbbell in one hand with your arm extended across your chest, and rest your other arm at your side or on your stomach.
2. Tighten your core muscles to keep your upper body stable. Slowly lower the dumbbell toward your chest, making sure your elbow is at a 45-degree angle to your body.
3. When the dumbbell reaches chest height, press it back up using your chest and triceps.
4. Complete the desired number of repetitions on one side, then switch to the other arm.

Remember to keep your core tight and avoid rotating your upper body as you push the weight up. This will help you maximize the stability and effect of the exercise.

Video tutorial for One Arm Dumbbell Chest Press

Below is a video showing the correct execution of the Enarms Dumbbell Chest Press , with a focus on form and stability. This is helpful in understanding how to set up and perform the movement correctly.

Common errors

Here are some common mistakes with the One Arm Dumbbell Chest Press and tips on how to avoid them:

• Upper body rotation: A common mistake is to allow rotation of the upper body when pressing the weight up. Avoid this by activating your core muscles and keeping your other shoulder down against the bench throughout the movement.
• Flaring the elbow: Be careful not to let the elbow point too far out to the side, as this can put unnecessary strain on the shoulder. Keep your elbow at a 45-degree angle to your body.
• Excessive arch in the lower back: Avoid excessive sway in the lower back by keeping the core activated and the back slightly pressed against the bench.

Modifications and variations

For beginners or those looking for a new challenge, these variations and modifications may be helpful:

• Two-arm Dumbbell Chest Press: For beginners, it may be a good idea to start with both arms to build up strength and stability before trying the one-arm variation.
• Incline Enarms Dumbbell Chest Press: Perform the exercise on an incline bench to shift the focus to the upper chest and shoulders.
• Floor press: Perform the exercise lying on the floor to reduce the range of motion, which can be helpful for those with limited shoulder mobility.

Number of sets and repetitions

For strength and endurance, aim for 3 sets of 8-12 repetitions per side. Start with a weight that allows you to complete each repetition with control and good form. Adjust the number of repetitions and weights according to your level.

Breathing technique

Focus on your breath to support core stability and strength. Breathe in as you lower the dumbbell towards your chest, and breathe out as you push it back up.