Not exact matches
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.
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.
Free Workout Plan Substitutions:
Dumbbell Decline Bench Press,
Decline Bench Press on Smith Machine
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
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!
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.
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.
If this exercise is too challenging, you can build up your core by doing the alternating
dumbbell chest
press on an
decline bench.
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
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high
bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French
press with EZ bar on
decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
Chest dips are an excellent alternative to the
decline barbell /
dumbbells bench press, although they require some strength and are therefore not recommended for beginners.
Other exercises could include any instance where the
bench press has been compared to another upper - body
pressing exercise, such as incline and
decline bench press, shoulder
press,
dumbbell flys, or push - ups.
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