The One-Arm Dumbell Press
by Brooks Kubik
The one arm dumbbell press was a favorite exercise of
many great strongmen of the past, including
Doug Hepburn.
Some old timers were simply phenomenal at this lift.
Josef Grafl,
a 286 pound strongman from Vienna, Austria,
did 20 reps with his right hand and 17 reps with his left
hand in the one dumbbell press with a 111 pound dumbbell--with
his heels together!
This was back in 1913. David Willoughby
rates this as equal to a heels together 175 pound press with
the right hand and a 166 pound press with the left hand.
Can you imagine the total body power it would take to handle
that sort of weight in the one hand dumbbell press with the heels together?
Training for the one hand dumbbell press not only hits the
shoulders, triceps and upper back, but also provides a
very high level of work for the muscles of the sides,
midsection and lower back, especially if you do the
exercise the hard way--standing, with the heels together.
Give it a try and see for yourself. Sets and reps
are optional, but you might try four or five progressively
heavier sets of five to eight reps for each arm.
Yours in strength,
Brooks D. Kubik
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The One Arm Press
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