It's an elegant solution that will literally change the way you do
Incline Dumbbell Bench Presses, I can promise you that.
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)
The incline dumbbell bench press is a great compound classic for building upper chest mass.
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)
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.
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
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
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)
Superset:
Incline Dumbbell Bench Press 3 sets (No Rest) Close Grip Chinups (Palms facing you) 3 sets (60 seconds)
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.
The OTHER big problem with
the incline dumbbell bench press is a biomechanical one... and it can cause some serious lower back strain.
Not exact matches
If you do barbell
bench presses first, change them with
inclined presses with
dumbbells and a barbell, one of each.
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.
--
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
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
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 10
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 10
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.
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
-- Flat
Dumbbell Bench Press: 12 - 15 reps. —
Incline Dumbbell Press: 12 - 15 reps. — Dips: as many reps as possible.
A good start would be to concentrate on:
bench press,
incline bench press, shoulder
press, squats, lunges, deadlifts, chin ups, barbell and
dumbbell rows.
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.
Along with squats,
bench presses, and deadlifts, try adding overhead
presses,
incline bench presses, and
dumbbell presses.
Or I might do
incline bench presses with 100 - pound
dumbbells for three sets of 15 before the main workout.
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
U mean
Dumbbell Incline press 4 set 12 rep each, Chest Flys with
Dumbbells (On
Bench) 4 set 12 rep each right?
Flat /
incline bench presses -
dumbbell presses on flat /
incline bench.
Workout # 15 3 sets decline
bench 3 sets
incline bench 3 sets seated
dumbbell press 3 sets reverse curls (last = drop) 3 sets shrugs
These workouts include decline pushups,
dumbbell pull over,
incline bench barbell
press and use of Smith machine
incline bench press.
Paused sets, board
presses,
incline bench,
dumbbell bench, decline
bench, push - ups, cable flyes!
3A)
Incline Bench —
Dumbbell Press (3 sets, 10, 10, to exhaustion)-- same weight for the first 2 sets, 80 % weight on third set, go until you can't do anymore.
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
day 1 ARMS - standing curl - 15,12,10,8,8 -
incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 -
bench press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell
press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder
press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
If this exercise is too challenging, you can build up your core by doing the alternating
dumbbell chest
press on an
incline bench.
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then seated cable row
Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then bent over row Bicep curls then tricep push down Squats then military
press
Of course, basic multi-joint exercises such as
bench press, dips, and
incline press should be the foundation of your routines, but this
dumbbell flye modification is pretty cool.
Of course, if you're doing resistance training, sometimes push - ups just don't cut it, so you can do
dumbbell bench presses on an
incline and decline
bench.
Wednesday: Chest, Shoulders, Triceps
Bench press 3 x 6
Incline dumbbell press 3 x 6 Military press 3 x 6 Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
dumbbell press 3 x 6 Military
press 3 x 6
Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
Dumbbell side laterals 3 x 6 Close grip
press 3 x 6 Triceps pushdowns 2 x 8
If you want to use the
bench for weight training for example to perform
incline dumbbell presses, it is better to get commercial equipment.
As far as tightening up the chest, good exercises are push ups (and their variations) and the chest dip; if you're in the gym, you can add
bench press (barbell,
dumbbell and all
inclines) as well as
dumbbell flyes.
After warming up, perform: 4 × 5 Barbell back squats (120 - second rests) 4 × 5 Barbell Romanian deadlift (120 - second breaks) 4 × 5 - 8
Incline bench dumbbell press supersets (60 - second rest after each superset) 4 × 5 - 8 Wide - grip pull - up supersets.
So exercises that are going to help with this are a lot of
presses mixed with a couple of other things, including
bench press, overhead
press, push - ups, dips and
incline dumbbell press.
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