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Archive for the ‘Bench Exercises’ Category

To do a hammer grip incline dumbbell press, hold two 5 lb. dumbbells so that they are parallel with your body.  Make sure that the bench is in the incline position.  Lie on the bench with your feet on the floor, keeping your abs engaged throughout the exercise.  Hold the dumbbells at your chest, then press them up until your arms are straight.  Lower your arms to each side of your body, keeping the dumbbells parallel to your legs and torso.  Repeat the motion for 3 sets of 10 repetitions.

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Try these incline dumbbell flies to tone your chest and your arms.  To begin, place the bench in the incline position.  Lie on the bench with a couple of 2 lb. dumbbells.  Place your feet on the floor and keep your abs engaged.  Hold the 5 lb. dumbbells lateral to your body with your elbows slightly bent.  Your arms should be parallel to the ground.  Now raise the dumbbells up above your chest and the back to the original position.  Repeat for 2 sets of 12 repetitions.

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To do decline dumbbell flies, place the bench in the decline position.  Hold a couple of 2 lb. dumbbells lateral to your body.  Make sure that your arms are slightly bent at your sides.  Place your feet at the end of the bench.  Keep your knees together and bent.  Your arms should be parallel to the ground.  Now raise the dumbbells until they meet over your chest.  They will be perpendicular with your body at this point.  Lower them again and repeat for 2 sets of 12 repetitions to start.

For additional information visit personal trainer Flower Mound.