1. Dumbbell Bench Press
Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders.Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.
To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement.
Don’t touch them at the top, though, because that will take some of the strain off your muscles.
2. Incline Dumbbell Press
Set
an adjustable bench to an incline of 30-45 degrees.
Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.
Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.
Pull
your shoulder blades together, and slightly stick out your chest. Lower
both dumbbells to the sides of your chest. Pause, and then press the
dumbbells back to the starting position.
3. Chest Press Machine
Sit down on the Chest Press Machine and select the weight.Step on the lever provided by the machine.
Since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
Now bring the handles back towards you as you breathe in.
Push the handles away from you as you flex your pecs and you breathe out.
Hold the contraction for a second before going back to the starting position.Repeat for the recommended amount of reps.
4. Dumbbell Fly
Grab a pair of dumbbells with an overhand grip and lie face up on a flat bench.
Extend arms out to sides so that they are parallel to the ground and dumbbells are at chest level.
In a controlled motion, raise arms so that palms are facing each other and dumbbells are directly over chest. Pause and squeeze chest muscles together at top of movement.
Slowly lower the dumbbells in an arc down and away from your body.
Once the dumbbells are almost in line with chest, reverse the movement back to the starting position.
5. Wide-Grip Dips
Keeping your arms straight, hold your body up on two parallel bars that are a couple inches wider than shoulder-width apart.
Descend until your chest is roughly in line with your hands, then push back up to the starting position, locking out your elbows.
Descend while keeping your torso slightly horizontal to the ground, which emphasizes the chest muscles over your triceps.
6. Decline Dumbbell Bench Press
Grab
a pair of dumbbells and lie on a decline bench on your back. Hold the
dumbbells with arms fully extended directly above your chest.
Lower
the dumbbells slowly to the sides of your chest, tucking your elbows
close to your body so they create a 45-degree angle in the bottom
position.
Pause and then press the dumbbells back to the starting position.
Pause and then press the dumbbells back to the starting position.
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