Execution
How to do it
- 01
Lie on your back, knees bent, feet flat, the dumbbell in one hand above your chest.
- 02
Rest your free hand on the floor and keep your pelvis stable, without rolling toward the loaded side.
- 03
Lower the dumbbell until your upper arm gently touches the floor, then press until your arm is straight.
- 04
Do all the reps on one side, then switch arms.
Letting your body rotate toward the dumbbell: your torso stays flat throughout.
On the floor, one dumbbell and one side at a time rather than bench and barbell. Sources: ACE — Chest Press. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It makes a loaded push possible with a single unit and clearly separates the total load held from a load per pair.
If alternating sides is not wanted or the floor is not available, choose another push rather than hiding the constraint.
Real requirements
Configurations kept genuinely separate
One fixed dumbbell
6–12 repetitions- Equipment
- One fixed dumbbell
- Supports and space
- enough usable floor space
- Setup
- 50 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 150–470 s
One adjustable dumbbell
6–12 repetitions- Equipment
- One adjustable dumbbell
- Supports and space
- enough usable floor space
- Setup
- 65 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 170–490 s