50kg Incline Dumbbell Chest Press. Final set for this exercise in my training routine today. 1) 45kg - 10 reps 2) 47.5kg - 10 reps 3) 50kg - 10 reps 4) 50kg - 9 reps - Muscle Fibre Recruitment for Dumbbell Bench Press When you use dumbbells to perform a bench press movement you maximise muscle fibres used because of the extra muscle needed to stabilze and balance the weight which are NOT used when using lever type and other chest building workout machines. Incorporating free weight exercises into your routine is the BEST way to to build strength, balance, supporting muscles and develop the best well rounded and fully developed physique. - Dumbbell Bench Press Technique Following the proper dumbbell chest press form, will reduce the chance of injury and maximally challenge the muscles of the chest. Form Guide - Grasp two dumbbells with an overhand grip. - Sit down on bench with dumbbells resting on lower thigh. - Kick weights to shoulder and lie back supine on the bench, with the knees bent and the feet firmly on the floor. - Position dumbbells to the sides of the upper chest with elbows under dumbbells. - Arch the back slightly, tighten the abs, squeeze the glutes and RETRACT THE SHOULDER BLADES. (MOST COMMONLY PART MISSED OUT!!) - Make sure that the glutes stay in contact with the bench throughout the lift. Inhale and hold your breath. - Lower the dumbbells under control until chest muscle is lengthened to full range. Elbows slightly below 90 degrees. - Keeping SHOULDER BLADES RETRACTED forcefully exhale as you push the dumbbells straight up until the arms are straight but not locking out at the elbows. - Squeeze the chest in the top position and then inhale as you slowly lower the dumbbells to the starting position. - Repeat for desired number of reps. I still need to beat the fear of speaking in front of the camera. For all those who know me probably find that hard to believe!! lol Expect that to happen very soon. FEEL THE FEAR AND DO IT ANYWAY!! #teamTRAN #trainhardtrainsmart
Posted on: Mon, 02 Jun 2014 20:14:33 +0000
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