라이브러리로시작 
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운동 라이브러리
Incline One-Arm Dumbbell Hammer Press
A single-arm neutral-grip incline press that loads the triceps and upper chest one side at a time while the trunk resists rotation.
팔덤벨Incline press
주동근
삼두대흉근
협응근
전면 삼각근코어복사근
장비
덤벨
패턴
Incline press
준비 자세
- 01Set an incline bench to roughly 30 to 45 degrees.
- 02Lie back holding one dumbbell at the shoulder with a palm-in neutral grip.
- 03Plant both feet and grip the bench edge lightly with the free hand if needed.
- 04Brace the trunk so the torso stays square on the pad.
수행
- 01Press the dumbbell up and slightly back over the upper chest.
- 02Keep the elbow tucked close to the ribs as it extends.
- 03Lock out without letting the torso twist toward the working side.
- 04Lower under control back to the shoulder.
체크포인트
- -Both shoulders stay in contact with the bench.
- -The dumbbell path stays vertical, not drifting across the body.
- -Elbow stays close to the torso through the rep.
- -Hips stay square, not shifting sideways.
흔한 실수
- -Letting the torso rotate off the pad to help the press.
- -Flaring the elbow and losing the neutral-grip triceps bias.
- -Bouncing the dumbbell out of the bottom position.
- -Skipping reps on the weaker side.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per arm, starting with the weaker side.
- -Match reps and load across sides to address imbalances.
- -Useful when one arm consistently lags on two-arm incline pressing.