The OTHER big problem with
the incline dumbbell bench press is a biomechanical one... and it can cause some serious lower back strain.
It's an elegant solution that will literally change the way you do
Incline Dumbbell Bench Presses, I can promise you that.
The incline dumbbell bench press is one of the best chest exercises because is it is unmatched (IMO) in its ability to target the upper chest muscle fibers.
Superset:
Incline Dumbbell Bench Press 3 sets (No Rest) Close Grip Chinups (Palms facing you) 3 sets (60 seconds)
Mon (13 - 15reps) / Wed (10 - 12reps) / Fri (8 - 10reps) Superset:
Incline Dumbbell Bench Press 4sets (No Rest) Close Grip Chinups (Palms facing you) 4sets (60 seconds)
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps
Incline Dumbbell Bench press: 50 Reps Seated Dumbbell Curls: 15 Reps
Triset # 1:
Incline Dumbbell Bench Press 3 sets of 10 - 12 reps Incline Flyes 3 sets of 10 - 12 reps Crunches 3 sets of 15 - 20 reps
For the dumbbell push - ups, hold on to the dumbbells like they're push - up handles and try to match the number of reps you performed with
the incline dumbbell bench press.
Incline Barbell Bench Press — 2 x 5 (at 80 % of 1RM) Barbell Bench Press — 2 x 6 (80 % od 1 RM)
Incline Dumbbell Bench Press — 2 x 10 (70 % 1RM)
The incline dumbbell bench press is a great compound classic for building upper chest mass.
Incline dumbbell bench press — 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure) Barbell bench press — 3 x 10,8,6 Pec - deck fly or dumbbell fly — 3 x 15 (pick a weight that you can easily do 12 - 15 reps with)
Not exact matches
Lie down on an
incline bench with a
dumbbell in each hand with the palms of the hands facing each other.
If you do barbell
bench presses first, change them with
inclined presses with
dumbbells and a barbell, one of each.
• Lie down on an
inclined bench with the stomach and chest lying flat down, with a
dumbbell in each hand with a neutral grip (palms facing inwards towards each other).
Lie face down on an
incline bench with your chest lying on the pad and your feet touching the ground for support and take a
dumbbell in each hand with a neutral grip and arms straight.
Then he continues with the same number of
dumbbell bench presses, leverage
incline chest presses and
dumbbell flyes.
Do some
inclined bench presses with
dumbbells or a barbell right when you're starting your exercise.
Lie back on an
incline bench set to a 30 - degree angle, holding a pair of
dumbbells.
Proper form: Lie back on an
incline bench holding a
dumbbell in each hand atop your thighs, palms facing each other.
Proper form: Lie on an
incline bench holding a
dumbbell in each hand.
--
Bench press — 8 reps at 8RM (you should reach muscular failure at the 8 - th repetition)--
Incline dumbbell press — 12 reps at 12RM — Dumbbell flyes — 20 reps
dumbbell press — 12 reps at 12RM —
Dumbbell flyes — 20 reps
Dumbbell flyes — 20 reps at 20RM
Incline Barbell
Bench Press 3 x 8 reps Barbell Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps Cable rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20 reps
Instructions: Lie on an
incline bench with a
dumbbell in each hand at arm's length with palms of your hands facing forward.
Instructions: Lie on an
incline bench with a
dumbbell in each hand at arm's length with the palms of your hands facing each other.
Grab a pair of
dumbbells and sit down on an
incline bench positioned at a 45 - degree angle.
To begin, set the
bench to a slight
incline (this allows for more emphasis to be placed on the upper fibers of the pecs) and take a
dumbbell in each hand.
Dumbbell incline bench press 2 x 10 - 15 Barbell Squats 2 x 10 - 15 Hyperextension 2 x 10 - 15
Dumbbell side raises 2 x 10 - 15
Dumbbell «Hammer» curls 2 x 10 - 15 Nnarrow grip
bench press 2 x 10 - 15 Pulldowns 2 x 10 - 15 Circuit workout 3 — Friday
If you don't have cables or fixed motion machines, you can do the exercise with
dumbbells while sitting on an
inclined bench.
A1
Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1
incline dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
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.
How to: Lie on an
incline bench with a
dumbbell in each hand and place them on your thighs, palms facing each other.
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.
Bench press — 3 sets x 15, 10 and 4 reps... superset with cable crossovers — 3 sets x 20 reps Dumbbell flyes — 3 sets x 20, 15 and 6 reps... superset with cable crossovers — 3 sets x 20 reps Incline bench press — 3 sets x 15 reps Barbell pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25
Bench press — 3 sets x 15, 10 and 4 reps... superset with cable crossovers — 3 sets x 20 reps
Dumbbell flyes — 3 sets x 20, 15 and 6 reps... superset with cable crossovers — 3 sets x 20 reps
Incline bench press — 3 sets x 15 reps Barbell pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25
bench press — 3 sets x 15 reps Barbell pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25 reps
To hit your neglected lower traps, which are mainly responsible for pulling your scapula down, lie chest - down on a 45 - or 60 - degree
incline bench and grab a
dumbbell in each hand.
Lie back on an
incline bench with a
dumbbell in each hand on top of your thighs, palms facing each other.
-- Flat
Dumbbell Bench Press: 12 - 15 reps. —
Incline Dumbbell Press: 12 - 15 reps. — Dips: as many reps as possible.
Lie on an
incline bench adjusted to an
incline angle of 30 to 45 degrees, holding a pair of
dumbbells over your chest with extended arms, with a slight bend at the elbows.
A good start would be to concentrate on:
bench press,
incline bench press, shoulder press, squats, lunges, deadlifts, chin ups, barbell and
dumbbell rows.
Incline Reverse
Dumbbell Curls 2 - 4 sets of 8 - 15 reps (no rest) Note: If you don't have a
bench, then you can do these standing.
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
1)
Dumbbell curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6)
Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable
bench)
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.
Along with squats,
bench presses, and deadlifts, try adding overhead presses,
incline bench presses, and
dumbbell presses.
Starting Position: While lying on an
incline bench hold a
dumbbell in your hand with your palm facing inwards.
Or I might do
incline bench presses with 100 - pound
dumbbells for three sets of 15 before the main workout.
When you say
dumbbell flys for chest day on a
bench, do you mean
incline db flys or flat db flys?
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).
1 Set 8 - 10 Reps. 1 Set 6 - 8 Reps. 2 Sets 4 - 6 Reps. •
Incline Bench Dumbbell Presses.
Available Exercises - Squats, Pull - Ups, Calf Raises, or use a
Dumbbell Bench like the DF9500, DF102, DF9000, or DF8000 to do these exercises:
Bench Press,
Incline Press, Military Press, Decline Press, Exercise Dips, Leg Curl and Leg Extensions