If your gym is like this, consider
making dumbbell bench presses a routine staple.
Not exact matches
Moreover, you can use this
bench with
dumbbells if you want to add more resistance to your workout (
make sure to follow all safety guides in the manual).
Lie down on a flat
bench and lift the
dumbbells in front of you at shoulder width,
making sure that the palms of your hands face each other.
When performing
dumbbell flyes, Arnold always
made sure to bring his elbows as low as possible, while the
dumbbells reaching
bench level.
-- Next, slowly lean backwards on the
bench,
making sure to keep the
dumbbells in your hands and relatively close to your chest.
A more detailed research of all existing training footage from Arnold's golden days (together with the material that didn't
make the cut during the production of Pumping Iron)
makes it obvious that that that the
dumbbell fly, when performed properly, can be an extremely effective and even transforming exercise, especially when done on the flat
bench.
And according to his experience, if you
make the flat -
bench dumbbell fly the central movement in your chest workout program, you could unlock a before - invisible path of growth potential, and sculpt your pecs to look maximally powerful and aesthetically muscular.
If you want to
make the most out of a gym then it should have ample supply of Free Weights,
Dumbbells,
Benches, Treadmills and Aerobic Section.
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
Lay back on the
bench with your shoulders touching the pad (many trainers
make the mistake of leaning forward while doing these) and your arms straight down with
dumbbells of moderate weight.