This is an awesome chest workout that uses just dumbbell and bodyweight exercises. You'll start with flat dumbbell bench presses. Then do incline dumbbell flyes, and finish off with push ups. Do 3 sets of each exercise.
Personal trainer buddy doing some sets from his chest workout. He is ripped but he's also kinda short even though you can't really tell. Short guys have it easiest to build big muscle.
This is his third attempt of today Saturday Sept 15,2006. The weight on the bar is 1025 pounds. This is the most weight anyone has ever attempted to bench-press.
Incline bench press is the real deal. It showcases more overall strength than the flat bench press and can help improve your flat bench.
There are many ways to perform this movement. If you are a bodybuilder trying to build your chest, this method may not be the most efficient.
This is the functional way to perform bench press. Lowering the bar all the way to your upper chest will allow your muscles to develop strength throughout the entire range of motion.
This is the way to perform incline bench press if you aim to increase your strength.
You will be less likely to get injured if you perform the incline bench press with the J-lift as opposed to bodybuilder style where you attempt to totally target the chest muscle rather than the entire muscle group as shown.
Trainer Michael Behnken, MS, CSCS
Video clip showing proper form of the dumbbell fly exercise for pecs. Most people focus on bench press for chest but I have found that for me the fly movements have provided the most muscle growth. This is a great home exercise!
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In October 2013 I was over in Hawaii and I learned some new techniques with a Earthquake (Bamboo) Bar and using a Sling Shot to do some bench press.
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Peter Czerwinski, aka 'Furious Pete', is a Professional Competitive Eater, Master in Engineering Graduate and Fitness Guru. He began doing Eating YouTube videos in 2007, which landed him into his first eating contest a year later (he has done 100 contests to date winning 85% of them). Through his online eating, breaking numerous Guinness World Records and eating contests, he has landed a number of TV spots for National Geographic, Discovery Channel, Sport Science, Travel Channel and currently hosts a show on German TV (Abenteuer Leben on Kabel Eins), doing a world eating tour. Through his difficult times and passion for fitness he aims to show the world that you can still have a good time in life, go out with friends, party it up, eat some burgers and still maintain a good and healthy physique. Stay Sexy, Stay Hungry, Get Laid my friends...and of course stay Dedicated For Life.
You are only as strong as your weakest link. This holds true no matter what your fitness goal is.
If your goal is to increase your bench press and your shoulders stabilizers are not up to speed, you shouldn't expect any major gains.
Medicine ball pushups on dual balls is a good way to test your shoulder's ability to stabilize.
If you can perform 20+ reps with no shaking then you can consider your shoulders stable.
If you're shaking all over the place at the start of the set, you're better off ditching bench press for a bit until you can strengthen your shoulder stabilizer muscles.
It is even more difficult when you have 2 different sized medicine balls.
Important form tip is to lower your chest as far as you possibly can each rep and raise your body up until right before your elbows lock.
Personal Trainer Michael Behnken, MS, CSCS
Dumbbell hammer curls are a classic arm mass building exercise. There is no supination or pronation (turning) of your wrist during hammer curls. Your palms are always facing eachother.
They also strengthen your grip which can improve everything from your dead lifts to bench press.
To perform properly you should have your elbows in preferably against your sides.
Some people say you are only supposed to bring your arms up to 90 degrees and hold.
This has some merit because the brachialis, which is deep to the biceps is mostly active during isometric contractions.
To build the brachialis means the lower part of your upper arms could increase in size significantly.
San Francsico Personal Training
How to perform the dumbbell incline bench press. Courtesy of Paramount Training Systems.
me bench pressing 200+ pounds... this may shock you. Also don't do this at home.
Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
The reverse grip bench is best used as a 1st triceps exercise.
This is because it is a multi-joint exercise in which the triceps can bear the heaviest load.
To perform properly you need to feel the triceps working on the concentric (upwards) and eccentric (downwards) parts of the exercise.
San Francisco Personal Training
Bench Press Battle Sponsored by Takkle**** And MetRx. See who can put up 185 the most times to win $5,000 in supplements and gear.