My1FitLife

DUMBBELL FLAT BENCH CHEST PRESS

Dumbbell Bench Press

Muscles Engaged: Chest (pectoralis major)

Preparation: Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Execution: Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

**Trainer Tip: Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.

DUMBBELL FLAT BENCH FLY

chest-decline-fly

Muscle Engaged: Chest (Pectoralis major)

Preparation: Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

Execution: Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

**Trainer Tips: Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Pretend your hugging a barrel.

INCLINE BENCH DUMBBELL PRESS

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Muscle Engaged: Upper Chest (pectoralis major)

Preparation: Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.

Execution: Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

**Trainer Tips: Dumbbell should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.

INCLINE BENCH DUMBBELL FLYS

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Muscles Engaged: Upper Chest (upper pectoralis major)

Preparation: Grasp two dumbbells. Lie supine on bench that is inclined 15-30degress. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides.

Execution: Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. Repeat.

**Trainer Tips: Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.

DECLINE BENCH DUMBBELL PRESS

chest-dambbell-press

Muscle Engaged: Lower chest (pectoralis major)

Preparation:Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to sides of chest with bent arm under each dumbbell.

Execution: Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.

**Trainer Tips: Arm should follow slight arch pattern, traveling inward over each shoulder at top. This is a good one to ask for a spotter, even getting dumbbells “set” and “finishing”.  Will save your shoulders in long run to have help!

DECLINE BENCH DUMBBELL FLY

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Muscles Engaged: Lower Chest (pectoralis)

Preparation: Bring the weights up to your knees first then lie down with them or get someone to pass the weights to you once you are in position.

Execution: Grasp the dumbbells with overhand grips. Begin with the dumbbells together pressed up directly above your chest. Your elbows should be slightly bent, and your palms facing each other.Carefully – simultaneously, lower the weights down to either sides of your body. You will feel a stretch in the outer pectorals. Keep your palms facing inward and maintain a slight bend in the elbows. Once the dumbbells are parallel with the bench, pause.Hold for 1 second, then press back up in the same arch and contract you pectorals.

**Trainer Tips: Everyone has different range of motions, so use lighter weights and controlled motion.

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