वन आर्म डम्बल बेंच प्रेस
Learn how to do वन आर्म डम्बल बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
वन आर्म डम्बल बेंच प्रेस is a Dumbbells/Bench exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do वन आर्म डम्बल बेंच प्रेस
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides.
💡 Instructions:
Lie flat on the bench with feet firmly on the ground, holding one dumbbell above your chest with your arm fully extended.
Keep your core tight to prevent rotation.
Lower the dumbbell slowly until your elbow is at about 90 degrees.
Press the dumbbell back up until your arm is fully extended.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Rotating or twisting the torso during the press
Lowering the dumbbell too quickly
Overarching the lower back
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Start Free TrialMuscles Worked by वन आर्म डम्बल बेंच प्रेस
Equipment
- Dumbbells
- Bench
Calories Burned Doing वन आर्म डम्बल बेंच प्रेस
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: वन आर्म डम्बल बेंच प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: वन आर्म डम्बल बेंच प्रेस
What muscles does वन आर्म डम्बल बेंच प्रेस work?
वन आर्म डम्बल बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do वन आर्म डम्बल बेंच प्रेस correctly?
A unilateral chest press performed on a flat bench using one dumbbell to build strength, stability, and balance between sides. 💡 Instructions: Lie flat...
Is वन आर्म डम्बल बेंच प्रेस good for beginners?
वन आर्म डम्बल बेंच प्रेस has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for वन आर्म डम्बल बेंच प्रेस?
वन आर्म डम्बल बेंच प्रेस requires: Dumbbells, Bench.
What are the benefits of वन आर्म डम्बल बेंच प्रेस?
वन आर्म डम्बल बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to वन आर्म डम्बल बेंच प्रेस?
Similar exercises to वन आर्म डम्बल बेंच प्रेस include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is वन आर्म डम्बल बेंच प्रेस better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both वन आर्म डम्बल बेंच प्रेस and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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वन आर्म डम्बल बेंच प्रेस को अपने प्रोग्राम में जोड़ें
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