한팔 인클라인 덤벨 벤치 프레스

An incline dumbbell bench press performed with one arm at a time to focus on unilateral strength, stability, and core engagement.

Instructions:

• Set the bench to 30–45° and plant your feet firmly.

• Hold a dumbbell in one hand above your chest, palm facing forward, and place your free hand on your torso for stability.

• Lower the dumbbell slowly to the outside of your upper chest, keeping your forearm vertical and elbow at about 45° to your torso.

• Press the dumbbell back to the starting position, keeping your core engaged and torso stable.

• Complete the desired reps on one side before switching arms.

Common mistakes:

• Letting the torso twist or the shoulder roll forward.

• Bouncing the dumbbell off the chest.

• Flaring the elbow too much or tucking it excessively.

• Overarching the lower back.