Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly.
Step 2: To get into position, rock back slightly, lifting up each leg to give the dumbbells momentum. Guide the dumbbells back so that they are in line with your lower chest area. While rocking back, also pinch your shoulder blades together and make sure your traps and upper back are tight. Once the dumbbells are in place, place your feet firmly on the floor, keeping your lower body tight as well.
Step 3: With the dumbbells about as wide as your armpits, press the weight up in a straight line, leaving them just below eye level at the top of the movement. Exhale only once the rep is completed.
Step 4: Before starting a new rep, take a breath and then start the descent of the dumbbell, keeping it in line with your lower chest. Lower the weight in a controlled motion, keeping your shoulders pinched and your body tight, until the dumbbells reach your lower chest (or just above) to enable a good stretch. Keep your elbows tucked to ensure shoulder safety.
Step 5: After the dumbbell touches your chest or reaches just above it (enabling a good stretch), press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, also keeping your elbows tucked.
NOTE: On the descent and pressing portion of the movement, your palms can either be facing forward or facing in depending on preference. By having your palms facing in on the descent and press, it is easier on your shoulders and causes you to tuck your elbows. If your palms are facing forward, you can also twist the dumbbells at the top of the movement, causing a contraction of your chest muscles.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then swing up the dumbbells on your knees before placing them on the floor. Heavier weight can be used between sets.
Benefits:
The dumbbell bench press is a great mass builder for your pressing muscles and is a great alternative compound movement to the barbell bench press.
Because of the positioning of the dumbbells, some consider it safer and easier on the shoulders than a barbell bench press while also have all of the same benefits.
The path of the dumbbells ensures a great stretch and contraction, helping build power and strength off the chest, while also building muscle in your chest, shoulders and triceps.
This can be your go-to movement for the chest or a great supplemental exercise as well.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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