Dumbbell One Arm Reverse Grip Press

pectoralschestdumbbell

Matutunan kung paano gawin ang Dumbbell One Arm Reverse Grip Press nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Dumbbell One Arm Reverse Grip Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell One Arm Reverse Grip Press

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell One Arm Reverse Grip Press nang may tamang form:

  1. 1Umupo sa flat bench na may dumbbell sa isang kamay, nakaharap ang palad sa katawan.
  2. 2Ipatong ang mga paa nang patag sa sahig at panatilihing tuwid ang likod.
  3. 3Itaas ang dumbbell sa antas ng balikat, pinapanatiling malapit sa katawan ang siko.
  4. 4Itulak ang dumbbell pataas hanggang ganap na nakabukas ang braso.
  5. 5Tigilan sandali sa tuktok, pagkatapos ay dahan-dahang ibaba ang dumbbell sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon, pagkatapos ay palitan ang braso.

Mga Muscles na Ginagamit sa Dumbbell One Arm Reverse Grip Press

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
dumbbell
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell One Arm Reverse Grip Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell One Arm Reverse Grip Press?

Ang Dumbbell One Arm Reverse Grip Press ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Dumbbell One Arm Reverse Grip Press?

Ang Dumbbell One Arm Reverse Grip Press ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell One Arm Reverse Grip Press nang may tamang form?

Simulan sa pamamagitan ng Umupo sa flat bench na may dumbbell sa isang kamay, nakaharap ang palad sa katawan. Ipatong ang mga paa nang patag sa sahig at panatilihing tuwid ang likod. Itaas ang dumbbell sa antas ng balikat, pinapanatiling malapit sa katawan ang siko. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell One Arm Reverse Grip Press?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Dumbbell One Arm Reverse Grip Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell One Arm Reverse Grip Press best for?

The Dumbbell One Arm Reverse Grip Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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