라이브러리로시작 
끝 
운동 라이브러리
Lying One-Arm Dumbbell Press
A flat single-arm dumbbell press that trains the chest one side at a time while the trunk works hard to resist rolling off the bench.
가슴덤벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두복사근코어
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Lie on a flat bench with one dumbbell held at the shoulder.
- 02Rest the free hand on the hip or hold the bench edge lightly.
- 03Plant both feet wide and flat for a stable base.
- 04Brace the trunk before unracking the first rep.
수행
- 01Press the dumbbell up until the elbow locks over the shoulder.
- 02Keep the hips and shoulders square to the ceiling as the load moves on one side.
- 03Lower under control to the outside of the chest.
- 04Complete all reps, then switch arms with the same setup.
체크포인트
- -Torso stays level; no rolling toward the working side.
- -The dumbbell finishes stacked over the shoulder joint.
- -Feet stay planted and quiet.
- -Rep speed matches on both arms.
흔한 실수
- -Letting the body twist or the opposite shoulder lift off the bench.
- -Gripping the bench so hard the free arm does the stabilizing instead of the trunk.
- -Loading heavier than the trunk can stabilize.
- -Shortening the range on the weaker arm.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per arm, starting with the weaker side.
- -Useful for exposing and closing left-right pressing gaps.
- -Keep the load 20 to 30 percent lighter than half of your two-dumbbell press load at first.