He loved pairing exercises
like dumbbell chest presses with dumbbell rows for a classic upper body pump while still losing fat on a weight loss program.
Not exact matches
Among them: hold a pair of 15 - pound
dumbbells for two minutes to build forearm and hand strength; «
chest - ups» (
like pull - ups, but a notch higher), designed to make shoulder muscles stronger and more flexible; and an array of seated exercises to isolate the lower back.
With
dumbbells, your arms and hands are able to move through a full range of motion and further across your
chest because they're not locked in place
like when gripping a bar.
I fixed with the less pretty version of completing the flyes
like holding the
dumbbell like a long bar = less strain on the shoulder and not over stretching the
chest
To really lose man boobs though, as well as using exercises
like the incline
dumbbell press to develop the upper
chest, you also need to lose the fat over that lower
chest.
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
In terms of
chest workouts, that means your bread and butter is heavy barbell and
dumbbell pressing, and your dessert is supplementary work
like dips and flyes.
On
chest day, I
like that you can do bench press and
dumbbell rows on the same bench.
In some
dumbbell exercises,
like chest flyes or bicep curls, the resistance changes significantly through the range of motion based on the
dumbbells relation to gravity.
This is done just
like the regular
dumbbell flys keeping the bench declined at 45 degrees but lower the weight on to your lower
chest.
This is done just
like the regular
dumbbell flys keeping the bench inclined 45 degrees but lower the weight on to your upper
chest.
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.
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...
Complete your reps just
like above, the only difference is that you'll have a
dumbbell held right above your
chest.
The main problem with almost every
chest training routine is that it only focuses on the middle portion of the
chest with basic exercises
like the barbell bench press and
dumbbell fly.
With your lower back arched at about 45 degrees, (bending at the hips), squeeze your shoulder blades together as you draw the
dumbbells towards you until they touch your
chest in a row -
like motion.