Starting Position: Begin by
lying on a flat bench with your arms straight and the dumbbells over your chest.
• Holding a dumbbell in each hand, lie on your back
on a flat bench with feet firmly on the floor or on a platform to keep spine flat.
Starting Position: While lying
on a flat bench hold the dumbbells with your palms facing down at chest level.
Some good surfaces you can use include foam (like the
foam on a flat bench), a pile of towels or clothing, sand, air mattress, etc..
For lower chest, the process is exactly the same but this time, you're putting your feet on an exercise ball
instead on a flat bench.
This can also be
done on a flat bench, using both hands to reach behind your head and grasp the bench bar / pad.
-- Take a
seat on a flat bench and carefully place the bottom of the dumbbells on each of your thighs.
Starting Position: While
lying on a flat bench hold one dumbbell with your palm facing down at chest level.
The dumbbell bench press is performed by lying face up
on a flat bench with your feet firmly planted on the floor.
It's pretty simple: lie
back on a flat bench, take a deep breath, and bring the bar slowly down until it touches the middle of your chest.
Lying tricep extensions (otherwise known as «skull crushers») are one of the most common tricep isolation exercises out there and are typically
performed on a flat bench using either an ez - curl bar, straight bar or dumbbells.
Hammer Curl:
Lay on a flat bench press and hold the dumbbells where you chest and shoulders meet, as if you were at the bottom of the stretch on a dumbbell bench press.
lunge 2 x 10 - 15 bent - legged deadlift 2 x 8 - 10 standing one - legged calf raise 1 x 15 - 20 dumbbell bench press 2 x 8 - 12 dumbbell incline press 2 x 8 - 12 one - arm dumbbell row 2 x 8 - 12 bent - arm bent - over dumbbell lateral 2 x 8 - 12 upright row with dumbbells 2 x 8 - 12 seated lateral raise 1 x 8 - 12 lying tricep extension 1 x 8 - 12 standing dumbbell curl with palms up 1 x 8 - 12 crunch 1 x 15 - 20 wrist curls using
dumbbells on a flat bench 1 x 8 - 12
Proper form:
Kneel on a flat bench with one hand on it for support while holding a dumbbell in the other hand.
Lie
down on a flat bench press and grab the bar with a grip that is a little narrower than your shoulders width.
STARTING POSITION (SETUP): Lie
facedown on a flat bench or table (image 1), with your hips at the edge, your legs together, your knees slightly bent, and your toes touching the floor.
Swap incline bench press for overhead press (if you do this, I would recommend doing 3 × 8 - 10 instead of 3 × 5 since you're already going
heavy on flat bench right before this)
STARTING POSITION (SETUP): Lie across the flat bench with your shoulder blades
resting on a flat bench and your body extended out perpendicular to the bench, feet flat on the floor (to stabilize your lower torso) and knees bent.
At one point my standard chest workout included 4 sets of 225
lbs on the flat bench press and I wasn't working by back AT ALL.
My favorite bodypart to train is chest when I'm bulking up and can move some impressive weights
around on flat bench.
Put your
feet on the flat bench, slowly go down with your chest (but remember not to touch the ground with your chest), and slowly again, push your way up.
That exterior stodginess leads to outstanding room for five people inside, with tons of headroom, impressive legroom front and back, and enough width for three people to
sit on the flat bench seat in back.
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.
You can perform seated dumbbell triceps extension either while
seated on a flat bench or while seated on a bench with support for the low back.
Lay on a flat bench press and hold the dumbbells where you chest and shoulders meet, as if you were at the bottom of the stretch on a dumbbell bench press.
As his training footage shows, he would lye
back on a flat bench with slightly bent arms, then take a huge breath and lower the dumbbells out and away from his torso in a very slow and controlled way.
Start your giant set with dips, using the highest weight possible that allows you to perform 5 - 8 reps.. Then, grab a pair of dumbbells that are preferably about 30 % of the load you would use on dumbbell bench presses for 10 reps. Lie
down on a flat bench and perform these movements in a consecutive order without taking any rest: