Not exact matches
One study from York University tested this claim with the help of electromyography and found that all three basic variants of
dumbbell presses (
flat, decline and
incline) have the potential to activate more pectoral muscle fibers than their barbell counterparts.
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.
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.
--
Flat Dumbbell Bench
Press: 12 - 15 reps. —
Incline Dumbbell Press: 12 - 15 reps. — Dips: as many reps as possible.
Sample Exercise Setup: Chest — 3 exercises, 1
incline, 1
flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
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
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.
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).
Flat / incline bench presses - dumbbell presses on flat / incline be
Flat /
incline bench
presses -
dumbbell presses on
flat / incline be
flat /
incline bench.
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
What I like to do is to focus on two main exercises like
incline dumbbell press and
flat dumbbell press (for chest) and do 4 sets of 12 - 15 reps for both exercises.
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
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 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).
The
dumbbell presses, be it
flat,
incline or decline will allow for a greater range of motion.
«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
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:
For example, instead of doing just
flat dumbbell presses, they let you do the
incline version which works the lower parts of your pecs better.
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