Dumbbell bench press

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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USED IN: Fat-Loss III; Strength I

SETUP: Grab a pair of dumbbells and lie on a flat bench, with your body and feet positioned as they are in the barbell bench press (see page 136). Hold the dumbbells straight over your chest, with your palms turned toward your feet.

LOWERING: Lower the weights to your chest. The edges of the dumbbells should just graze the outside-middle parts of your pectorals. (Everyone will use slightly different angles and ranges of motion on this exercise; in the end, it's all the same exercise.)

LIFTING: Push the weights straight up to the starting position.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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