1. Don't Rush It
As with all exercises involving free weights, take your time with the one-armed dumbbell press. The shoulder area is comprised of a relatively small muscle group, so you can do a lot with comparatively less weight than you might use for full-scale presses. Go through the motions slowly and thoroughly, using controlled and disciplined movements to get the most benefit from the exercise.
2. Fall to the Floor
Consider working this press from the floor, rather than from a bench. Many times, shoulder injuries can be attributed to the fact that lifters do such a work out on a typical, skinny bench. With no extended side, a bench that only supports your spine does little or nothing for the shoulders. Give your body a break and take advantage of the natural support offered by the floor.
3. Work Those Shoulders
You can do this dumbbell press from the floor, standing or seated, if you like. While the floor offers more full-body support, a seated position, in a chair without a back, forces you to work balance into the routine as well. Start with one dumbbell in each hand, with your arms bent at the elbows at 90-degree angles. There are various ways to approach this, but to work good balance and control (engaging your abs and your obliques with a bit more intensity), alternate your arms for 15 reps. Lift the right arm, and bring it back down to shoulder level, then do the same with the left arm. Repeat 15 times, then take a rest for 3 to 5 minutes, depending on your level of comfort and development. Don't take a rest break so long that you get lethargic or lose your interest in continuing. A sufficiently short break keeps your system in a positive state of nervous excitation which helps all aspects of the lifting experience.
4. Prevent Damage Before It Begins
Tense up the soon-to-be-affected muscles before you start the lift. In the case of the one-arm dumbbell press, tense your lats (large triangular muscle at mid-back), and your triceps (a good tightening of the fist and bringing the arm in to a 90-degree angle does the trick). Keep abs and other affected areas tense so as to avoid any unnecessary pulling or tearing.
5. Work All Your Muscle Groups
Consistently rotate exercises so that you continually work the various muscle groups. You can't progress as rapidly or as well if you work some groups to the exclusion of others. Muscle imbalance causes delays in your overall development and impedes your chances of reaching your goals. The one-arm dumbbell press is one piece of the puzzle when planning your strength-building routines.
Member Comments