Flat Dumbbell Bench Press - 28 METHOD

Flat Dumbbell Bench Press - 28 METHOD

---

Description

---

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.

 

28 METHOD

Step 5: Perform seven regular reps, exhaling only when reps are completed.

Step 6: Perform seven additional reps (8-14), only move the dumbbells much slower on the descent towards the chest. After reaching the chest, press the weight slowly up, while keeping your breath in and staying tight.

Step 7: For the next seven reps (15-21), bring the dumbbells back down, but when pressing, only go halfway up. Your arms will still be slightly bent at this point and again descend the dumbbells to the chest, repeating for seven reps.

Step 8: For the final seven reps (22-28), lower the dumbbells halfway to your chest. When it reaches the halfway point, immediately press back up, completing the rep and locking out your arms. Repeat for seven reps.
All 28 reps are done without rest.

 

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.

 

 

Benefits:

The 28 Method is an incredible method, adding an even greater challenge to the bench press. The reward is a tremendous pump and the opportunity to build your pressing muscles even more.

It takes the traditional “21” method and adds seven additional slow up and down reps, creating an even bigger challenge for your muscles.

With the added difficulty of the reps, the weight you will be able to handle will be far lass than a regular bench press, so start light.

This exercise will hammer your chest, shoulders and triceps and is a perfect way to engorge your muscles with blood, creating an unbelievable pump.