Dumbbell Lying One Arm Press V. 2
Also known as: lying dumbbell one arm press v. 2, lying dumbbell one arm press
Built around independent dumbbell loading, Dumbbell Lying One Arm Press V. 2 fits in after your main press and builds a chest that grows from tension.
How to do Dumbbell Lying One Arm Press V. 2
- Lie flat on a bench with your back supported and feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
- Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
- Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Press V. 2 Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying One Arm Press V. 2 Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Dumbbell Lying One Arm Press V. 2
Swap Dumbbell Lying One Arm Press V. 2 For
Dumbbell Lying One Arm Press V. 2 — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Press V. 2?
Lie flat on a bench with your back supported and feet flat on the ground. Hold a dumbbell in one hand with your palm facing towards your feet. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying One Arm Press V. 2 work?
The Dumbbell Lying One Arm Press V. 2 primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying One Arm Press V. 2 should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying One Arm Press V. 2 good for beginners?
Not usually. The Dumbbell Lying One Arm Press V. 2 is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Press V. 2?
Try the Cable Bench Press, Smith Bench Press or the Kettlebell One Arm Floor Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Press V. 2 the same as the lying dumbbell one arm press v. 2?
Yes. The Dumbbell Lying One Arm Press V. 2 is also commonly called the lying dumbbell one arm press v. 2 or the lying dumbbell one arm press. Different gyms and training programs label it differently, but "lying dumbbell one arm press v. 2" and "lying dumbbell one arm press" refer to this same movement.
