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26.07.2015

Chest exercises for mass without bench, exercise to get flat abs fast - Review

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This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench.
Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat bench.
Do it Right: Adjust the bench so your back is fully supported and upright, and grasp a dumbbell in each hand above shoulder level with a pronated grip (palms facing forward). Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in each hand with your palms up. Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your thumb on the same side of the dumbbell handle as your fingers.
You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. Using dumbbells automatically forces every target muscle as well as every synergistic or assistance muscle that surrounds it to engage. With both arms forced to work independently, you’ll immediately detect imbalances between the two.


Because you can use a little body english, you can actually recruit more muscle fibers and generate more force than when using both arms simultaneously in the barbell bent-over version. Keep your other foot on the floor beside the bench and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended.
It’s safe for your shoulders, and you recruit more muscle fibers when using this greater range of motion.
Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Starting with a palms-in (neutral) grip, you can slowly turn your wrists as you approach the top of the move, and that twisting motion allows for a better peak contraction and overall growth.
Keeping your chest up and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as you go. If you hit your forearms too early in your workout, they’ll fatigue and prevent you from maintaining a good grip when training larger muscles like the back and biceps.
With just a bench and some dumbbells you can combine these 7 moves for a fierce upper-body workout that can be done just about anywhere! Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees.


With more muscles being called upon to perform each exercise, you actually work harder even though you may sacrifice the amount of weight you can lift. But with dumbbells, you can move in more than a single plane, which often means you can use a longer range of motion for better overall muscular development. That provides a greater range of motion and time under tension for the stubborn lower lats.
In contrast, with a barbell your elbows have to travel forward so the bar clears your face, calling upon more front delts than middle delts.
Bending only your elbow, lower the weight behind your head until your arm forms a 90-degree angle. Be sure to complete a thorough, progressive warm-up to ready yourself for the working sets and reduce your risk of injury. Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path.



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Comments to “Chest exercises for mass without bench”

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