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, rock back slightly, lifting up each leg to give the dumbbells momentum. Guide the dumbbells back to your shoulders/upper 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 at eye level at the top of the movement. Exhale only once the rep is completed.
5 Count Up, 5 Count Down Method
Step 4: Before starting a new rep, take a breath and then start the descent of the dumbbell, keeping it in line with your upper chest/clavicle area. Lower the weight in a controlled motion, keeping your shoulders pinched and your body tight, until the dumbbells reach the sides of your upper chest/clavicle area to enable a good stretch. With the 5 COUNT METHOD, make sure you take 5 seconds until the bar or dumbbells touches your upper chest/collarbone area. Keep your elbows tucked as much as possible ensure shoulder safety.
Step 5: After the dumbbell touches your upper chest/clavicle area 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. With the 5 COUNT METHOD, make sure you take 5 seconds to press the weight up, pressing to its original starting position to complete the rep. 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: Repeat method until desired reps are completed, taking 5 seconds for each descent and 5 seconds to press the weight up.
Benefits:
The 5 Count Up, 5 Method adds a great challenge to the incline press, which is one of the top compound pressing movements anyone can do. With the 5 COUNT METHOD, the time under tension creates more difficulty for your pressing muscles.
It is a tremendous way to build muscles, providing an excellent pump to your triceps, along with your chest and shoulders.
With the added difficulty, the weight you will be able to handle will be far lass than a regular incline press, so start light.
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: 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: 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....
Step 1: After loading weights on an EZ-Curl bar, pick up the bar with a double overhand grip (palms facing you). Keep a close grip to ensure shoulder safety, placing your hands inside the curved portion of the bar. The bar should be at thigh level and will remain close to your body throughout the movement. Step 2: Keeping your knees and...
Step 1: Place dumbbells at the end of the bench, by your feet, and then 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: Lift up each leg to give the dumbbells momentum...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. To start, your hands should be inside shoulder-width. Keep your back...
Step 1: Stand facing the cable machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/wdNucgvRfvw
[3] http://www.youtube.com/embed/1fQ_x6f_M9w
[4] http://www.youtube.com/embed/5zAKqz-pzWU
[5] http://www.youtube.com/embed/-P-9Hu5mkI8
[6] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-pump-method-0
[7] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-method-0
[8] http://musclepharm.com/exercise/flat-bench-dumbbell-fly
[9] http://musclepharm.com/exercise/incline-dumbbell-press
[10] http://musclepharm.com/exercise/flat-bench-dumbbell-press
[11] http://musclepharm.com/exercise/cable-crossover
[12] http://musclepharm.com/exercise/upright-rows
[13] http://musclepharm.com/exercise/military-seated-dumbbell-press
[14] http://musclepharm.com/exercise/3-way-straight-bar-pressdown
[15] http://musclepharm.com/exercise/straight-bar-tricep-pressdown
