Dumbbell Press - Flat Reverse and Flye

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Chest Triceps Anterior Delts Strength Dumbbell Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Lie on a supine (flat) bench with your feet flat on the end of the bench, knees at 90 degrees. Have a workout partner hand you two dumbbells. Hold the dumbbells with a reverse grip and hands shoulder-width apart. The dumbbells should be over your chest. This is your starting position. Lower the dumbbells to your chest allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the dumbbells off your chest. Keep your feet flat on the floor and do not arch your back. Straighten your elbows while moving the dumbbells so that they move up and slightly back so they end up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. While keeping your arms straight, slowly lower the dumbbells down behind your head. Inhale during this movement. You should feel a stretch in your chest muscles. Return the dumbbells to the starting position. Exhale during this movement. Keep your arms straight as you raise the bar. 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.