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Flat Dumbbell Bench Press: 12 - 15 reps. — Incline Dumbbell Press: 12 - 15 reps. — Dips: as many reps as possible.
Ed would superset
flat dumbbell bench presses with flat dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
Not exact matches
If you want to use an EZ curl bar, lie
flat on a
bench as if you were going to do a
dumbbell bench press.
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15 Upright row (hands shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French
bench press on a
flat bench 2 x 10 - 15 Cable row 2 x 10 - 15
Dumbbell bench press 2 x 10 - 15
Flat -
bench dumbbell or barbell
press: 3 sets x 8 - 12 reps 3.
The
dumbbell bench press can be performed either
flat, on an incline, or even on a decline for that matter, and it is one of the most effective chest exercises there is.
Push — Incline
bench press,
flat bench press,
dumbbell presses, military
presses, skull crushers, dips.
Start your giant set with dips, using the highest weight possible that allows you to perform 5 - 8 reps.. Then, grab a pair of
dumbbells that are preferably about 30 % of the load you would use on
dumbbell bench presses for 10 reps. Lie down on a
flat bench and perform these movements in a consecutive order without taking any rest:
So, for your chest exercises, you may choose:
flat bench barbell
press, incline
dumbbell press, and hammer chest
press, where you'd then rotate them over each workout.
If the
flat bench press was the key to insane chest growth and
dumbbell curls were all you need to stack some mighty fibers in the arms, every second guy you see in the gym would sport Herculean musculature.
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine,
Flat Bench, Incline
Bench, Decline
Bench, Kettle Bell, Shoulder
Press, Smith Machine, Leg
Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
The
dumbbell bench press is performed by lying face up on a
flat bench with your feet firmly planted on the floor.
Free Workout Plan Substitutions: Machine
Bench Press,
Dumbbell Bench Press,
Flat Bench Press on Smith Machine
Don't listen to all these guys who give you twenty different exercises for the chest — incline
presses, decline
presses, the
flat bench press, incline, decline and
flat dumbbell flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the chest really doesn't get anyone anywhere.
When you want to build a bigger and more defined chest, people will often just stick with
flat bench presses or
dumbbell flyes.
Chest barbell incline
press,
dumbbell incline
press, barbell
bench press,
dumbbell bench press, incline
dumbbell flye,
flat bench dumbbell flye, parallel bar dip, Rader chest pull or «breathing» pullover (after heavy squats or deadlifts).
Chest
Presses Flat Bench Dumbbell Chest
Press Flat Bench Alternating
Dumbbell Chest
Press Flat Bench 1 Arm
Dumbbell Chest
Press
Flat / incline bench presses - dumbbell presses on flat / incline be
Flat / incline
bench presses -
dumbbell presses on
flat / incline be
flat / incline
bench.
Pec - deck fly (butterfly
press) has an effect similar to that of the
flat bench dumbbell fly.
These types of exercises include the
bench press (
flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell /
dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead
presses.
100 incline
dumbbell press (I know michael says
flat, but my upper chest lags, so I place the
bench on a slight incline and I make sure I mix up between a hammer grip to a straight grip to get the right pump in my chest... I get to about 65 reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
After the
flat bench press,
dumbbell flyes are one of the best chest exercises for overall pectoral development.
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12 reps workout doing middle chest compound exercises like dips and
flat barbell or
dumbbell bench presses (which basically works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example...
High Incline
Dumbbell Flye followed by High - Incline
Dumbbell Press: 1 set to failure Moderate Incline
Dumbbell Flye followed by moderate Incline
Dumbbell Press: 1 set to failure
Flat Bench Dumbbell Flye followed by
Flat Bench Press: 1 set to failure
You should also perform: 3 × 8 - 12 reverse - grip chin - up with
flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline
dumbbell fly 4 sets x 6 reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions superset with
dumbbell kickbacks 3 sets x 12 reps
Monday - Chest, Biceps, Triceps
flat bench - 2 sets 8 reps barbell curl - 2 sets 10 reps incline
bench press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps incline
dumbbell curl - 2 sets 10 reps triceps cable
press down - 2 sets 10 reps Core workout - Sit - ups, leg lifts etc..
To be safe, do shoulder - friendly variations wherever possible (e.g. replace barbell shoulder
press with high incline neutral grip
dumbbell press; replace
bench press with neutral grip
flat dumbbell press).
If this exercise is too challenging, you can build up your core by doing the alternating
dumbbell chest
press on a
flat bench.
«You could go in and do two sets each of incline
dumbbell press,
flat bench, chinups, rows, front squats, and RDLs,» says Ferruggia.
... As such, the
dumbbell incline
press can increase your barbell
bench press (incline and
flat) strength
Several studies have compared the barbell
bench press to isolation exercises, including the pec deck,
flat dumbbell fly and the bent forward cable fly (Welsch et al., 2005; Schanke, 2012; Rocha - Junior et al. 2007) and most of these have found no differences in pectoralis major muscle activity between exercises.
1) The
Dumbbell Bench Press - Take a dumbbell in each hand and lie down on your back on a fla
Dumbbell Bench Press - Take a dumbbell in each hand and lie down on your back on a flat b
Bench Press - Take a
dumbbell in each hand and lie down on your back on a fla
dumbbell in each hand and lie down on your back on a
flat benchbench.
The
flat bench dumbbell press requires more involvement of the stabilizer muscles to balance and control the
dumbbells, so you will probably need to use less weight.
FIRST incline
press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm)
press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Working the main muscles of your chest, the
flat bench dumbbell press gives an increased (deeper) range of motion (ROM) than when using a barbell (the barbell must always stop when it touches your chest), so can boost muscle growth even further.
The
flat bench dumbbell press develops the middle chest as well as the barbell
bench press, but allows a slightly greater range of motion, thus stimulating greater development.
The only difference between this exercise and the
flat barbell
bench press version is that in order to stabilize the
dumbbells your body will need to recruit more muscle fibers (you have to support and balance two separate weights).
Lay on a
flat bench press and hold the
dumbbells where you chest and shoulders meet, as if you were at the bottom of the stretch on a
dumbbell bench press.
Pretty soon, our upper body workout started with
flat barbell
bench, incline barbell
bench, and decline barbell
bench followed by all three positions repeated for
dumbbell pressing.
* Chest Incline Barbell
Press 5 sets x 10 - 12 reps *
Flat Dumbbell Press 3 sets x 8 - 10 reps * Incline
Dumbbell Flyes 3 sets x 10 reps * Cable Crossovers 3 sets x 12 reps * Decline
Bench Press 3 sets x 8 reps