Fitness Videos

Single Arm Dumbbell Chest Press for Beginners

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level chest exercise called a Single Arm Dumbbell Chest Press. Gosh, fitness people really like to name things crazy complicated things! But don’t worry, this exercise is perfect for a beginner despite the oddly long title.

Why Do a Single Arm Dumbbell Chest Press?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm chest presses require more core, shoulder and triceps stability in order to complete the movement.
  • Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
  • Working just one side of the body at a time allows you an opportunity to really focus on form and bodily awareness. So you can perfect your technique before complicating things by adding another arm into the mix.

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 How to Perform a Single Arm Dumbbell Chest Press:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the bench beneath you.
  2. Keep the dumbbell resting on your thigh until you are ready to raise it into position.
  3. Firmly plant your feet flat on the ground.
  4. When you are ready, use your thigh to help you get the dumbbell up over your best. If you need to, use the arm you are not lifting with to help position the dumbbell over you properly.
  5. Extend your arm with the dumbbell straight up with your palm facing the midline of the body. This is your starting position.
  6. Bring the hand with the dumbbell down slowly to your side as you breathe in. Keep full control of the dumbbell at all times.
  7. Exhale and return the dumbbell straight up and to the starting position.
  8. Repeat this motion 12-15 reps on each side for 4 sets total.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Single Arm Bent Over Dumbbell Row: Strong Back Series

STRONGER BACK SERIES:

Fitness

Hello and welcome everyone to another edition of Fey Fitness! Today I am starting a new series on strengthening our back muscles by teaching you how to do a beginner level back exercise called a Single Arm Bent Over Dumbbell Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Single Arm Bent Over Dumbbell Row?

  • Using dumbbells allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Single Arm Bent Over Dumbbell Row:

  1. Find a flat, sturdy bench and place your right knee and right hand on that surface. Your back will be straight and parallel to the ground.
  2. Using your left arm, grasp a dumbbell keeping your palm facing inward towards your body.
  3. Keeping your arm close to the body, use your back muscles to draw the left arm up towards your core. Keep the shoulders rolled back and down away from your ears to prevent injury.
  4. With the back muscles still tightly engaged, slowly lower the dumbbell downwards until the arm is completely straight. This is one repetition.
  5. Repeat this motion 15 times with the left arm before switching to repeat Steps 1-4 on the right side.
  6. Continue for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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