Technique Tuesday: Single Arm DB Press + Bridge

July 24, 2018

Equipment: 

- 1 stability ball

- 1 dumbbell (likely lighter than you would use for a double arm dumbbell press)

- 1 mini band 

 

Purpose: 

- strength your deep core to prevent rotation of your pelvis and spine while you perform an upper extremity pushing task-- this is how our deep core needs to function throughout the day! 

- strengthen your glutes

- strengthen your obliques 

- strengthen your pecs / chest on top of a stable foundation 

 

Technique Tips:

- drive through your heels to keep your hips lifted up, but keep your tailbone tucked and spine in a neutral position (you should NOT feel your lower back working!) 

- keep knees pressed out against the band 

- pelvis and spine should not move as you press the weight up and down --- if you are unable to prevent your pelvis from turning then the weight is likely too heavy! (most people will need to choose a weight that is LIGHTER than what they would use for a 2 arm DB press) 

 

When done correctly you will feel the muscles working through your glutes / bum (likely more so on the same side as the weight, but don't worry, you will do it on both sides!), core, and pecs / chest. 

 

Please reload

Featured Posts

Shoveling, one hell of a workout!

December 2, 2019

1/2
Please reload

Recent Posts
Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Classic
  • Instagram Icon

354 West Boylston St, Suite 111

West Boylston, MA 01583

Phone: 508-852-3700

Fax: 508-852-3777 

info@centralmasspt.com

CENTRAL MASS

Physical Therapy & Wellness

Monday - Thursday

6:30 am - 8:00 pm

Friday

6:30 am - 6:00 pm

Saturday & Sunday

closed

  • Black Facebook Icon
  • Black Instagram Icon
  • Black Yelp Icon

© 2018 Central Mass Physical Therapy All rights reserved.
Reproduction in whole or any form or medium without the express written permission of centralmasspt.com is strictly prohibited and punishable by law.