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16.06.2014

Flat dumbbell press, diet for losing weight and building muscle - Review

Author: admin
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest.
Following the above techniques for a period of 6 months will help you lose man boobs fast and you will become flat, just like the man in image below. Lie down on the bench holding dumbbells on both the hands, of a weight you can easily pick up. The classic bench press is a gym favourite to develop all-round strength and muscle building. Here are some variations of the bench press with dumbbells that should give your muscles a different experience altogether. Grab a pair of dumbbells that are lighter than those you’d use for the standard bench version. Set up a pair of your heaviest dumbbells in front of the ball and hook your insteps beneath them as you lie back on the ball far enough that your chest is slightly lower than your hips.
Back in my late teens, I vividly remember trying to get over the 300 pound mark for my bench press. Lastly , once I resumed training, I approached the bench press and chest training from a whole different perspective.
The bottom portion of the movement is the most important part of the bench press and it MUST be strengthened.


At this part of my program, my mentor added the bench press but only light presses for the first two weeks to get my body primed for the movement. What my mentor was doing was showing me the correct way to add progressive resistance to my bench press. This is very, very important and one that will play a huge part in getting past your bench press plateau. When I resumed weight training, I had to prioritize my chest and my main exercise, the bench press. Once I was able to get stronger with the dumbbells, I added the bench press to my weight training schedule.
However, I slowly added more weight with each passing week, all the while really concentrating on my dumbbell movements - Especially the lower part of the movement.
It works multiple muscle groups in a single motion (chest, shoulders, arms, back and abdominals), and simple tweaks to the bench press can benefit different muscle groups. Pause, then press the dumbbells back up, bringing your hands close together without clanking the weights.
Keep your feet flat on the floor, and bend your knees as you lower your hips until your hips are lower than your chest. By using strict dumbbell presses, I was told to really go down low with the dumbbells and really concentrate on the bottom portion of the movement and come up hard.
At first, I had to get rid of the bench press for about 3 weeks and really concentrated on getting stronger using the dumbbells for my bench press.


Once I started to get stronger and stronger in the bench press, the weight increased and the reps decreased.
Hold the dumbbells within an inch or two of your upper chest, then press them up over your collarbone.
Holding the dumbbells over your chest in the top position, slowly lower your hips to the incline pressing position.
I recommend that you start using the close grip bench press for your triceps workout and front shoulder press for your main shoulder exercise. Once there, stay in control as you lower the dumbbells back down to within an inch or two of your chest. If you can start to get stronger for these two exercises, you will start to get stronger on your bench press.
Then use your legs to push yourself back up to the flat-press position before you start the next repetition. In total, this program was about 10 weeks long and I added about 45 pounds to my bench press.



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