Firstly lie flat on your back on an independent standing flat bench. Have someone to hand you the dumbbells and gradually press them together upward. As you press them upward, you’ve got to do so in an explosive manner. On the contrary, ensure that as you lower your dumbbells do that gradually and in total control. Now repeat this for as many times as you can.
Dumbbell Press technique
Doing chest press with dumbbells in place of the barbell can bring in a little difference to your chest exercises schedule. Since both the arms have to work separately this needs lots of discipline. This is excellent for working on both sides of your body, and the dumbbell chest press really complements to the barbell exercise.
- At first lie down on a bench or a step and start with weights in each of the hand straight up over the chest and palms facing out.
- Bend the elbows slightly and lower the arms down unless they are just below the chest and your arms look like goal posts.
- Now press the weights back up and without locking the elbows and bringing them quite close.
- Repeat for 1 to 3 sets of 8 to 16 reps.
Incline Bench Dumbbell Press
This Dumbbell chest press is quite similar to the Hammer grip incline dumbbell press. The only difference being that you will have to hold each dumbbell using the regular grip instead of a grip where your palm faces inside. Lay down on a free standing incline bench. Ask your spotter to hand you two dumbbells and now start pressing the dumbbells upward. Again, return to the position you started with gradually. Repeat this pattern for as many repetitions as you can.
Dumbbell Chest Press on ball
This is an exciting variation of the dumbbell chest press and is more challenging than it actually looks especially if you are going to do it on an exercise ball. By alternating each arm, you add a little difference to the movement where you have to be engaged to your core to keep balance. When exercising, you might need to go a little light on weights.
- In the beginning lie on an exercising ball and start the chest press with a weight in each hand straight over the chest and your palms facing out.
- Now keep your left arm in position as you bend the right elbow and lower the arm down unless it is below the chest.
- You can now press your arms back up without locking even the elbows and then instantaneously repeat the movement on the left arm while still keeping the right arm in position.
- Continue alternating your sides and engaging your abs to prevent your torso from moving.
- Repeat up to 3 sets and of 8 to 16 reps on each arm.
Tips on Dumbbell Chest Press
- The abs should be contracted throughout the exercise as to protect your back.
- The motion should be gradual and controlled.
Moreover remember that a healthy diet and nutrition supplement is required with a regular workout regime to get the dream body. Another most important thing in workout is self discipline, to have the body of your dreams.