This exercise involves lying on the floor with a dumbbell in one hand and pressing it upwards while keeping the other arm and leg on the ground. It primarily targets the chest, triceps, and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets chest, triceps, and shoulders
- Improves upper body strength and stability
- Can be done with minimal equipment (just a dumbbell and a floor)
- Allows for unilateral training, which can help correct muscle imbalances
- Engages core muscles for added stability and balance
How to perform
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow locked out.
- Slowly lower the dumbbell towards your chest, keeping your elbow close to your body.
- Pause when your elbow touches the ground, then press the dumbbell back up to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat on the other side.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary
Abs
Secondary
Lower Back
Secondary