Keeping the non-pressing arm at the bottom keeps a lot of tension on the pecs, while holding and starting each rep from the bottom makes each press a paused rep. (The eccentric loading phase is removed.)
Beginning each rep with a concentric contraction means less weight will be used compared to a bilateral dumbbell press.
The pressing arm will track toward the midline of the body, which also offsets the positioning of the load in respect to the body’s midline. This means you'll have to resist a little bit of rotation.
How To Do It
- Press one dumbbell up as the opposite arm supports the other dumbbell in the bottom position.
- To maintain muscular tension, make sure the dumbbell held by the bottom arm doesn't rest against the body.
- Alternate between arms until all reps are completed.
This exercise can be performed at any pressing angle, from decline to overhead.
related posts
10 Training Blunders You Don't Want to Make
Make these common mistakes and you'll be small, weak, and injured instead of big and strong.
Tip: Do Cardio Separate From Lifting
You'll build more muscle. Here are a few ways to do it, and some ideas to try if that's just not possible for you.
Tip: Build Hams by Elevating Front of Feet
Get better results with the RDL and good morning by lifting the front of your feet on a plate. Here's why and how to do it.
Build Calves With Your Big Toe
Maybe your calves aren't stubborn. Maybe you just haven't been executing your calf exercises correctly. Try this.