Dumbbell Press - Flat Bench Single
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 your right hand with the palm facing up. Your elbows should be out to the side of your body and the dumbbell should be almost tucked into your armpit. This is your starting position. Straighten your elbow while moving the dumbbell closer to the centre of your body. 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. Lie on a supine (flat) bench. Grab a dumbbell in your left hand with the palm facing up. Your elbows should be out to the side of your body and the dumbbell should be almost tucked into your armpit. This is your starting position. Straighten your elbow while moving the dumbbell closer to the centre of your body. 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 a dumbbell in your right hand tucked into your armpits.
Lie on a supine (flat) bench. Grab a dumbbell in your right hand with the palm facing up. Your elbows should be out to the side of your body and the dumbbell should be almost tucked into your armpit. This is your starting position.
Step 2
Raise the dumbbell. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbow while moving the dumbbell closer to the centre of your body. 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. Hold a dumbbell in your right hand with the palm facing up. Your elbow should be out to the side of your body and the dumbbell should be almost tucked into your armpits. Repeat as required.
Step 4
Lie on a flat bench, holding a dumbbell in your left hand tucked into your armpits.
Lie on a supine (flat) bench. Grab a dumbbell in your left hand with the palm facing up. Your elbows should be out to the side of your body and the dumbbell should be almost tucked into your armpit. This is your starting position.
Step 5
Raise the dumbbell. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbow while moving the dumbbell closer to the centre of your body. 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 6
Lower the dumbbell back to the starting position.
Slowly lower the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in your left hand with the palm facing up. Your elbow should be out to the side of your body and the dumbbell should be almost tucked into your armpits. Repeat as required.