Single arm incline press is an upper-body workout that targets the pectoral muscle. Because balance may be an issue, this variation is generally performed using lighter weights for moderate-to-high reps like 8-12 reps per set or more in conjunction with exercises for the chest or upper body.

A single arm incline press is an alternative to the dumbbell bench press, in which you push one arm at a time overhead. It is more demanding on stability and balance than a standard dumbbell bench press as the body is required to keep a steady position across the bench.

Instruction for Single Arm Incline Press

  • Begin by lying down on a bench that is inclined with your feet on the floor. You can then hold dumbbells in one hand, with your arm to the side and straight across your chest.
  • Slowly lower your arm until it’s at the shoulder level, ensuring the 90-degree angle of the arm until there is a tightness in your chest.
  • Keep this position for a few seconds before returning to the position you started from.
  • Repeat for as many repetitions and sets as you like.

Additional Information

  • Increases the size and strength of the triceps and pecs.
  • It targets the chest’s upper part.
  • Training to correct any imbalances in strength or between the sides.
  • The free hand may help in performing forced reps or identifying the hand that is working.
  • Important core work to help stabilize the press.
  • It tests your core more than normal dumbbell bench presses.
  • It can help prevent imbalances in strength.
  • It helps improve your shoulder stability.
  • It offers greater flexibility than bench press barbells.
  • It prevents overtraining on your primary side.

Also, check Barbell Incline Press

Single Arm Incline Press


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