The dumbbell bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.
The dumbbell bench press using a restricted range of motion is a good exercise to develop your chest. Stopping the motion with your elbows at 90 degrees may make the exercise a little easier on your shoulders. Performing the dumbbell bench press on the ball is also challenging for your core and gets the whole body involved in the exercise.
The dumbbell decline bench press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.
The dumbbell incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.
The lying hip roll mobilizes and relaxes the hips and obliques. If a bolster is unavailable you may roll up a small towel and place it beneath your hips. This is a good exercise to perform after exercises which load the spine, such as squats or push presses.
The lying knee rock relaxes and mobilizes the muscles around the low back and glutes (butt). The knee rock stretches the muscles and tendons that are found over the outside of the hip. The knee rock also helps relax the iliotibial (IT) band.
Narrow grip bench press is a great is a compound exercise for the chest, shoulders and triceps. The close grip utilizes the triceps to extend the arms. Bodybuilders use the close grip bench press to add mass to their triceps. If is a bench is unavailable you can perform close grip push ups.
The pelvic drape stretch is a good way to stretch you body. It is also a good way to cool down after a tough workout. All you need is a rolled up towel to perform this stretch. The key to the pelvic drape stretch is feel your body melt into the floor.
Dive bomber push-ups develop strength, endurance, and flexibility. This is a great exercise for anyone with limited or no equipment. Dive bomber push-ups are functional and deliver both strength and conditioning benefits. Try these in place of regular push-ups at your next workout.
Pushups – push-Ts are a great way to develop strength, coordination, and power in the upper body. If you are looking for a challenging way to get a workout your core muscles with just your bodyweight, try the push-Ts.
Pushups with the hands in a stagger position are an advanced exercise for the chest, shoulder, and triceps. By varying your hand placement you change the load on the muscles which leads to additional adaptation. If you’ve been performing regular pushups for a long time and have reached a plateau, try using the stagger position.
Pushups – walking stagger increases shoulder stabilization and develops upper body strength. This is a good exercise for anyone looking to get more out of the basic pushup. Challenge yourself by increasing the speed of the exercise or number of reps performed.
The smith machine chest press is an excellent exercise for beginners. The smith machine keeps your body in a prescribed movement pattern. Novice exercisers can master the smith machine chest press before moving on to free weights. Advanced weight trainers may use the safety catches to self-spot heavy weight. The chest press builds the chest, shoulders, and triceps.
The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.
The wide grip bench press strengthens the chest, shoulders, and triceps. The wide grip emphasizes the outer chest muscles. The wide grip bench press can be performed on a smith machine for self-spotting.
The bench press performed with a resistance band works the chest, shoulders and triceps. The resistance on the band increases as you press away from you chest and decreases as you return to the starting position at the bottom. The resistance band also recruits the stabilizer muscles around the shoulders. You’ll want to find a band with enough resistance at the top of the movement, also called the “positive” portion of the exercise.
The bench press is often referred to as the “king” of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It’s important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
Performing the bench press with a restricted range-of-motion (ROM) is recommended for anyone with a pre-existing shoulder issue. Using a limited ROM reduces some of the shearing and compressive forces caused by the bench press. Place a bolster or rolled up towel over the sternum as a guide for the negative (lower) portion of the barbell bench press. This will ensure you do not move the weight past the restricted ROM.
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