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How to Perform the
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| Dumbbell Press - Flat-Bench |
The movement and breathing techniques of this exercise are very similar to the Vertical Chest Press. However using dumbbells is a lot more dangerous if you do not take the necessary precautionary steps.
You will need a bench, recommended are the adjustable weight bench., they can be adjusted to do incline, decline and the normal flat bench. A great investment for the person with a Home Gym or looking for one.
If possible have a spotter.
As the Dumbbell Press can be dangerous having a spotter over see you and ensure you don't drop the weights is helpful. However a spotter can be frustrating and not enable you to push to the limit. They get so worried about you dropping the weight they help you too much! Forcing you to feel like you 'missed out' on pushing that little bit extra!
For those that have experienced this problem or do not want to experience this problem go to the Spotter Guidelines & Techniques Section!
Starting Position
As
you take a seat have a quick lie back on the bench to ensure
when you
rock back you will land with your head on the bench not the floor!- Sit up on the weight bench with the dumbbells resting on your knees.
- Slide them up towards to your stomach and let them rest against your rib cage/abdominal area.
- Rock back towards a lying position, keeping the dumbbells against your body and at the same time slide them further up towards your shoulders
- Just before your shoulders hit the bench push your arms so they are sitting at a 90 Degree position, palms facing towards your knees
- Position your back so it is straight against the machine
- Create the natural arch in the back by placing the shoulder blades against the machine
First Repetition:
- Double check your shoulders are against the seat
- Squeeze your tummy and hold it tight
- Take a deep breathe in through the nose
- Blowing out as you push the weight all the way to the end – Counting 1 and 2
- Ensure the elbows do not lock (keep them soft) and push the weight towards the ceiling
- Immediately bring the weight back in counting 1,2, 3 and 4 taking a deep breath through your nose
- Only bring the arms back to 90 Degrees and repeat the process for your required amount of repetitions
Lowering the weights - Endurance/Strength
- Exactly the same way you got down just in reverse
- Rest the dumbells on the shoulders, palms facing towards your face
- Slide them down towards your abdominals as you do this use the weight to bring your body back to the upright position
Lowering the weights - Power
- Your weights will be very heavy so the best thing to do is bring the weights back down to your shoulders (plams in) rest them there
- With your stronger/more comfortable arm lower the weight towards the floor twisting your body slowly. With a controlled motion allow the weight to touch down.
- With the other dumbbell, place it in the middle of your abdominal region and use it to pull you up towards the start position.
Both of these actions will ensure
you never have to Bang & Crash a weight no matter how hard you
are pushing!
A simple
saying to remember:
If you
can't put it down quietly, it's too heavy for you!
Important things to remember through the set:
- Continue to count 1 and 2 as you lift the weight
- Breathe out through the mouth during the Pushing phase
- Keep your back straight and your tummy tight as you push the weight
- As you bring the weight back down count 1, 2, 3 and 4
- Breathe in through the nose as your bring the weight back in.
Changing the Seat Height
- Place one hand underneath the bench for stability
- Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the bench up and down
Next Page: Incline
Dumbbell Press
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