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Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs ...
Immediately fire your chest to press up for 2 quick press reps (this is a cluster). Finish the prescribed reps, then switch sides. Sets and Reps: 3 to 4 sets of 5 to 6 rep clusters
Squat press. Ngo doing a squat press. Start standing with feet shoulder-width apart, toes turned out slightly. Grab a dumbbell in each hand and hold them at shoulder height, palms facing each ...
With a dumbbell in each hand, stand so feet are hip-width apart. Bend elbows and lift dumbbells until arms form 90 degree angles, forearms parallel to the ground. Hold for 30 to 60 seconds and ...
Lie back on the bench, then press the dumbbells up above your chest with a neutral grip. Drive your shoulder blades back into the bench to set your shoulders. Keep your feet on the ground and ...
The standing version was once a component of the sport of Olympic weightlifting as part of the clean and press movement, but was removed in 1972 due to difficulties in judging proper technique. [2] The lift is set up by taking either a barbell, a pair of dumbbells or kettlebells, and holding them at shoulder level.
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