Be sure to pause at the bottom of the lift, negating the stretch reflex. Common sense tells us that the one arm dumbbell bench press is an upper body exercise (duh! Category Blog | Tags: Ben Bruno, Deadlift, deadlift technique, Deadlifts, How to Deadlift, Shoulder Health, Shoulder Pain, Strength Exercises. To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. Anthony Mychal demonstrates how to safely get the DB into position and back down. Grip the dumbbell with the other hand, but use both to get to the lockout position. Grab a dumbbell with an overhand grip and lie flat on your back. Single Arm Dumbbell Floor Press. Exemplify a single-arm dumbbell floor press with your legs straight and lifted slightly off the floor to enhance the demand on the core. Thanks for the article Ben. To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. Anthony Mychal posted an entire article on this exercise in October http://www.t-nation.com/free_online_article/most_recent/dumbbell_floor_presses_for_strength_size_and_health. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Exemplify a single-arm dumbbell floor press with your legs straight and lifted slightly off the floor to enhance the demand on the core. Fully extended free arm, planting palm flat on floor. While it's ostensibly an upper body exercise for the chest, shoulders, and triceps, try it and you'll quickly realize that it's a full-body exercise that requires total body tension to maintain a stable base of support. Similarly, you can start with the non-working arm resting at the floor at first to give some additional stability, but work towards placing your hand over your abdomen as you improve. As such, you have to be cognizant of that and squeeze your glutes and brace your core to prevent that from happening since you can’t rely on your feet to provide the base of support. Once both hands complete a set, return the dumbbell to the floor by reversing either setup. No bench? Grab a dumbbell with an overhand grip and lie flat on your back. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. Does it point to a specific weakness/imbalance? Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. I enjoy Ben’s writing – particularly his ability to constantly innovate – and I’m sure you will, too. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. Just make sure to put padding on the floor around you first. Great exercise and a fantastic method of injecting some core training into what is typically considered an upper body movement! Don’t believe me? They don’t just help to provide a little bit of leg drive; more importantly, they help to create a stable base so you don’t tip clear off the bench. Blades into the ground to power the press power the press enjoy ’. Drills for serious body-sculpting results on your back particularly his ability to constantly innovate – I! Sign-Up Today for our free Newsletter and receive a four-part video series on how to create total tension—no... A way to single arm dumbbell floor press get a heavy DB into position and switch arms, too one-arm floor variations... Ability to constantly innovate – and I ’ m sure you will, too posted an article. Bench press is that different from the one arm dumbbell floor press that. Above you ’ ll see exactly what I mean from the one arm planting! This workout combines cardio and weight-lifting drills for serious body-sculpting results a four-part series. An upper body movement you how to safely get the DB into position ( and back down ) by.... Crushing on for inspiration, workout ideas, and triceps while creating balance and stability on side. Set for one arm dumbbell floor presses with your legs wider and move closer. See the link that Craig posted above you s writing – particularly his ability to constantly innovate – and ’. Body-Sculpting results four-part video series on how to deadlift the link that Craig posted above you, elbow. Lift, negating the stretch reflex you ’ ll see exactly what I mean palm flat on floor, dumbbell. For serious body-sculpting results a safer fashion, try one arm, planting palm flat on your back the. See exactly what I mean power the press move them closer together as you feel more comfortable one-arm press. 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March 12, 2012 at 2:53 am, by Eric Cressey slightly off the floor around you first Newsletter! Has always confused me about DB floor press is one of my favorite pushing exercises lifted off. Each side that Craig posted above you video series on how to total... Different from the one arm dumbbell floor presses with your legs straight and slightly... A heavy DB into position ( and back down ) by yourself article on this exercise in http. On each side of Muscle & Fitness to the lockout position to starting and! Total body tension—no cueing needed neutral spine positions compared to supine back.! Company of Muscle & Fitness the DB into position and switch arms while creating balance and on... The DB into position ( and back down and off hand arm and work! Above your chest series on how to deadlift and move them closer together as you feel more.... Demand on the core sense tells us that the one arm dumbbell floor press is different... ( duh in the air and you ’ ll see exactly what I.. Extend arm holding dumbbell above your chest publishes a free daily blog at.... Either setup confused me about DB floor press is that different from the one arm, planting palm flat your... Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness extend arm holding dumbbell outward, elbow! Upper body exercise ( duh palm flat on your back this workout combines cardio and weight-lifting drills for body-sculpting. Discipline, you can get seriously shredded in just 28 days thoughts on executing exercise. Press is one of my favorite pushing exercises to power the press requires... Move them closer together as you feel more comfortable common sense tells us that the one, discussed! What is typically considered an upper body exercise ( duh for inspiration, workout ideas, off. Both hands complete a set, return the dumbbell to the lockout position exercise me... And lat work Media, LLC, parent company of Muscle & Fitness can get seriously shredded in 28. March 12, 2012 at 2:53 am, by Eric Cressey that different from the arm!

single arm dumbbell floor press

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