One-arm Dumbbell Press

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Matt Z
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One-arm Dumbbell Press

Post by Matt Z » Tue Nov 28, 2006 10:45 am

I tried something new yesterday. Rather than performing regular seated dumbbell presses or alternate dumbbell presses with a pair of dumbbells, yesterday I tried doing one-arm dumbbell presses with a single dumbbell. I performed these standing, completing a full set with one arm before switching off. Obviously this variation recruits the "core" muscles more than other types of overhead press. However, what surprised me was that it seemed to work the entire deltoid more than other variations. This may be because it's more difficult to ballance one dumbbell at a time. Anyway, I was just wondering if anyone else here has tried this type of dumbbell press and what your thoughts are on the exercise.

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TimD
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Post by TimD » Tue Nov 28, 2006 11:23 am

Hi Matt. I do them that way all the time. You may be right about the recruitment issues, I've never even thought about it. I usually do them from the foor, because I have Oly handles, and it's easier to set them up and go from the floor. Now that I am thinking about it, it probably does recruit more from the core and the whole deltoid. Anyway, good training.
Tim

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Post by Hoister » Tue Nov 28, 2006 1:02 pm

I think there is a general overall benefit with doing 1 handed lifts over the two handed equivalent - for the reasons you've already listed.

If you want to add more bang for your buck, use a barbell instead of a dumbell for the same lift and attempt to keep the bar parallel to the floor throughout the lift . See how your wrists/forearms react. Then put a thick handle on it. Fun fun fun.

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Post by TimD » Tue Nov 28, 2006 5:36 pm

ROFL Hoister. Last time I was in a commercial gym, I got tossed ot for doing 1 arm BB lifts.
Tim

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