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.
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. Keep your elbows tucked as much as possible ensure shoulder safety.
1/4 -REP PUMP METHOD
Step 4: After the dumbbell reaches your upper chest/collarbone area, press the weight back up in a straight line. Instead of performing a full rep, only press ¼ of the way up. With a ¼-rep complete, lower the weight back to your upper chest/collarbone area.
Step 5: With the ¼-REP PUMP METHOD, add an additional ¼-rep with each full rep. For example, on your second repetition, do two ¼-reps; on your third repetition, do three ¼-reps and so on, lowering the weight back to your upper chest/collarbone area on the final ¼-rep.
Step 6: After the dumbbell reaches your upper chest/collarbone area, press the weight back up in a straight line to its original starting position to complete the rep, exhaling only once the rep is completed. Maintain tightness throughout your lower body and keep your shoulder blades pushed together and elbows tucked.
Step 7: Your quarter-reps and one regular rep combined are considered one full rep on this exercise. Repeat method until all desired reps are completed, remembering to add one additional quarter-rep to each full rep.
Benefits:
The Incline Dumbbell Press is one of the best compound pressing movements, and the ¼-Rep Pump Method takes things a step further when it comes to intensity.
The ¼-Rep Pump Method adds even more intensity to the ¼-Rep Method, adding additional quarter-reps to each full rep to create an unbelievable pump and challenge on the incline press.
It is a tremendous way to burn out your muscles, providing an excellent pump to your triceps, along with your chest and shoulders.
This can also be a great method to help increase your power off the chest. The nature of the movement demands that you stay tight and adds a degree of difficulty off the chest once you finish the multiple quarter-reps.
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: 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....
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Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/95SaNzMZa3w
[3] http://www.youtube.com/embed/rXrtbyIBqu8
[4] http://www.youtube.com/embed/LvSQwSt_95M
[5] http://www.youtube.com/embed/9l1LCvai0Mg
[6] http://musclepharm.com/exercise/incline-pvc-press-hanging-kettlebells
[7] http://musclepharm.com/exercise/incline-dumbbell-fly-quarter-rep-method-0
[8] http://musclepharm.com/exercise/incline-dumbbell-fly-4-count-stretch-bottom-0
[9] http://musclepharm.com/exercise/incline-dumbbell-fly-0
[10] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-pump-method-0
[11] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-method-0
[12] http://musclepharm.com/exercise/flat-bench-dumbbell-fly
[13] http://musclepharm.com/exercise/incline-dumbbell-press
[14] http://musclepharm.com/exercise/flat-bench-dumbbell-press
[15] http://musclepharm.com/exercise/cable-crossover
