Single Arm Dumbbell Floor Press

Instructions for proper form

1. Lie on your back on the floor with your legs extended and feet flat on the ground. 2. Hold a dumbbell in one hand and extend your arm over your chest, keeping your wrist straight and elbow slightly bent. 3. Engage your core and press the dumbbell upward until your arm is fully extended. 4. Lower the dumbbell slowly towards your chest, keeping your elbow at about a 45-degree angle from your body. 5. Press it back up to the starting position and repeat. Maintain a neutral spine and ensure your shoulder blades are retracted throughout the movement.

Common mistakes to avoid

1. Allowing the elbow to flare out too much during the pressing motion, which can strain the shoulder. 2. Lifting the hips off the ground, which can decrease core engagement and stability. 3. Using too heavy of a weight, which can compromise form and lead to injury. 4. Overextending or locking out the elbow at the top of the movement.

Benefits

Specific benefits of the exercise

1. Strengthens the chest, shoulders, and triceps effectively. 2. Enhances unilateral strength and muscle balance. 3. Improves stabilization in the shoulder joint due to the engagement of stabilizer muscles. 4. Allows for a greater range of motion due to the floor as a base.

Expected results and timeframe

With regular practice (2-3 times a week) and proper nutrition, users can expect to see an increase in upper body strength and muscle definition in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build upper body strength, individuals recovering from shoulder injuries (under supervision), and those seeking to improve their chest strength without risking lower back strain.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like the single arm dumbbell press can result in improved muscle strength without significantly increasing demands on the lower back, making them suitable for many individuals. Studies also support that they effectively activate the pectoralis major and other upper body muscles.

Variations

Beginner modifications

1. Practice the movement with no weight or with lighter weights to focus on form. 2. Perform the exercise using a floor cushion or stability ball for added comfort and support. 3. Keep both feet on the ground to enhance stability.

Advanced progressions

1. Introduce a heavier dumbbell as strength progresses. 2. Perform the exercise on an exercise bench to increase range of motion. 3. Add a pause at the bottom of the press for increased time under tension.

Integrations

Complementary exercises

1. Push-ups 2. Dumbbell bench press 3. Bent-over rows for balanced upper body training.

Super set recommendations

Pair the single arm dumbbell floor press with a single arm row or a shoulder press for a balanced upper body workout.

Sample workout routines

1. Warm-up: 5-10 min aerobic activity 2. Single Arm Dumbbell Floor Press: 3 sets of 10-12 reps per arm 3. Push-Ups: 3 sets of 8-10 reps 4. Dumbbell Rows: 3 sets of 10-12 reps per arm 5. Cool Down: Stretching exercises targeting the upper body.

Exercise combinations

Combine this exercise with tricep exercises like tricep kickbacks or overhead tricep extensions for a more comprehensive workout.

Best time to do this exercise in your workout

This exercise is best incorporated in the upper body training section of your workout routine, ideally after warming up and before including heavier compound movements.