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Dumbbell Incline Press. Why: The incline press will target your upper chest by opening up the angle of tension. How to Do It: Lay down on the bench. Press your feet to the floor, and drive your ...
Dumbbell Floor Press. Muscles worked: Chest, serratus anterior, triceps. How to: Lie on back with knees bent and feet flat on floor, about a foot from butt. Hold a dumbbell in each hand with backs ...
Lunges (Dumbbell or Barbell) - 3 sets of 10 reps per leg. Incline Dumbbell Press - 3 sets of 8-10 reps. Kettlebell Swings - 3 sets of 12-15 reps. Seated Row (Machine or Dumbbell) - 3 sets of 10-12 ...
The floor press is a solid chest exercise that preps for bench press gains and takes strain off of your shoulders by limiting your range of motion. The floor press is a solid chest exercise that ...
Smith machine bench press. The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Another variation is the hex press in which two dumbbells are squeezed against each other, with the palms facing inwards. This puts the strain of the exercise on the triceps and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.
Superset 1 Chest Press. How to: Lie face-up with knees bent and feet flat on the floor. Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.
Sit on the floor with your legs extended straight before you, forming a 90-degree angle at your hips. Keep your chest tall and back straight. Hold a dumbbell in each hand at shoulder height, with ...