Dumbbell Bench Press Workout

Dumbbell Bench Press Workout............

Muscles worked: Chest Muscles - A great workout for building mass, strength and energy in the chest muscles.

Spotter needed: Yes, if you start lifting heavy weights their best to pass a spotter, the weight to you.

Minimum Equipment Required: Standard bench presses with dumbbells Standard

The best equipment to use: An Olympic bench press with dumbbells

Warm up: To warm up, perform 3-4 sets, each time increasing the weight slightly and reduce the number of repetitions, for example, on the first warm-up set do 12 reps with 25% of the weight you lift, then based on the last warm-up set lift up 2 reps with 80-95% of the weight with you.

How often should I do this exercise: dumbbell bench press is a great exercise for working the chest muscles, and also good because we use the stability to the weights of control, I recommend dumbbell bench presses with each chest workout and I usually lead they have to bench press the bar.

When should I perform this exercise: You should perform this exercise very early in the chest workout, I personally bench press bench press to barbell.

How the exercise: Before you press on the bench remember to keep the same movement as in weight bench, stick out your chest and hold the center of the back of the bank to be put.

Lie on a flat bench press and hold the dumbbells over your head with your arms locked, palms facing your feet. Start the weights with the exact same movements as with a barbell bench press low, bringing the dumbbells on the lower / middle chest. When you reach the bottom of the movement of free weights, push it back to the starting position without locking your elbows.

Variations

Incline: tilt the bank to nearly 45 degrees allows you to target the upper chest, but remember that you are probably not possible to lift the same weight as with flat bench.

Decline Bench: To target the lower part of the breast may be the decline bench press, but again you probably will not be able to bank as much weight as flat weight bench.

Mentality: I think the hardest part of the dumbbell bench press me stabilized on the bench, if this happens to a second at the forefront of the movement and lock out your arms, then you sort out your posture, make sure to continue and comfortable. Are you constantly fighting to try your body to stabilize the weight and see if that helps or a partner, the donkey your technique.