Dumbbell Press - Flat Bench Inwards Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Chest Triceps Strength Dumbbell Flat Bench Push Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: Dumbbells do not limit your movement as much as a barbell does and thus makes greater demands on the stabilizing muscles.
Lie on a supine (flat) bench. Grab a dumbbell in each hand with the palms facing inwards to your body. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position. Straighten your right elbow. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbell back to the starting position. Inhale during this movement. Straighten your left elbow. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on a flat bench, holding dumbbells, inwards grip, tucked into your armpits.
Lie on a supine (flat) bench. Grab a dumbbell in each hand with the palms facing inwards to your body. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position.
Step 2
Raise the right dumbbell. Squeeze your pecs and hunch your shoulders forward. Keep your feet flat on the floor.
Straighten your right elbow. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.
Step 3
Lower the dumbbell back to the starting position.
Slowly lower the dumbbell back to the starting position. Inhale during this movement. Lie on the bench with your feet flat on the floor and grab a dumbbell in each hand with the palms facing inwards to your body. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits.
Step 4
Raise the left dumbbell. Squeeze your pecs and hunch your shoulders forward. Keep your feet flat on the floor.
Straighten your left elbow. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.
Step 5
Lower the dumbbell back to the starting position.
Slowly lower the dumbbell back to the starting position. Inhale during this movement. Lie on the bench with your feet flat on the floor and grab a dumbbell in each hand with the palms facing inwards to your body. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits.