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Chest · Dumbbell
Dumbbell Single Arm Floor Press From Close Elbow
Dumbbell Single Arm Floor Press From Close Elbow is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Single Arm Floor Press From Close Elbow
- Begin by lying flat on your back on the floor with your knees bent and feet flat on the floor. Hold a dumbbell in your right hand, positioning your arm close to your body with your elbow touching the floor and bent at a 90-degree angle.
- Press the dumbbell up by extending your arm until it is fully straightened towards the ceiling.
- Lower the dumbbell back down with control, bringing your elbow back to the starting position close to your body and touching the floor.
- Complete the desired number of repetitions with the right arm, then switch to the left arm and repeat the movement.
Form tips
- Maintain a neutral wrist position throughout the movement.
- Exhale as you press the dumbbell up and inhale as you lower it.
- Ensure your non-working arm is firm on the floor for support.
Dumbbell Single Arm Floor Press From Close Elbow alternatives
More pectorals exercises
Dumbbell Single Arm Floor Press From Close Elbow FAQ
What muscles does Dumbbell Single Arm Floor Press From Close Elbow work?
Dumbbell Single Arm Floor Press From Close Elbow mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Single Arm Floor Press From Close Elbow?
You need a dumbbell.
How many sets and reps of Dumbbell Single Arm Floor Press From Close Elbow should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Arm Floor Press From Close Elbow good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Single Arm Floor Press From Close Elbow burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Arm Floor Press From Close Elbow?
Other exercises for the pectorals include Floor Cable Resistance Band Press, Barbell Floor Chest Press, Hammer Strength Mts Iso-Lateral Decline Press Single Arm and Barbell Close Grip Bench Press.
For developers
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