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Called the close grip bench press, this variation is best performed with arms in a near-vertical position to reduce strain placed upon the wrists, elbows, and shoulders. A close grip bench press can also be performed with dumbbells or a barbell with neutral grips. Wide grip: A bench press performed with the hands far apart. It shortens the ...
Lower the platform slowly by bending your knees until they come close to your chest (without your lower back lifting off the pad). ... Bench Press Variations: Incline Dumbbell Bench Press. Decline ...
Dumbbell Incline Press Hellset. ... Hold a pair of dumbbells with a neutral grip (palms facing each other). ... To do the JM Press, track the elbows down close to the rib cage to tap the top edge ...
Dumbbell Bulgarian Split Squat (3 sets of 6–8 reps per leg) A2. Chin-Ups (3 sets of 6–12 reps) B1. Dumbbell Incline Bench Press (3 sets of 12 reps) B2. Romanian Deadlift (3 sets of 6–8 reps) B3.
Equipment: dumbbells, barbell, Smith machine or bench press machine. Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals ...
Sit on the incline bench with the dumbbells raised to be pressed. Press the weight up with both arms overhead. Perform 2 more reps with the left arm, while keeping the right arm extended overhead.
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