Flat Dumbbell Bench Press - Quarter REP METHOD

Flat Dumbbell Bench Press - Quarter REP METHOD

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Description

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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.

 

1/4 -REP METHOD

Step 5: After the dumbbell touches your chest, 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 chest.

 

Step 6: After the dumbbell touches your chest or reaches just above it (enabling a good stretch) again, 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 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

 

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.

The ¼-Rep Method adds even more intensity to the bench press, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.

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 quarter-rep.

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