chest builder where each arm carries its own weight
the dumbbells travel past the point a bar would stop against your chest, so
the chest reaches a stretch the bench press cannot, and the wrists rotate
freely rather than following a fixed bar
two separate weights cost you load, so expect less here than on a bench press
Execution
Sit on a flat bench with the dumbbells resting on your thighs. Lie back and
bring them to the sides of your chest in one motion. Set them at shoulder width
with your palms facing forward or angled slightly inwards.
lower the dumbbells under control towards the sides of your chest
let them descend past where a bar would stop you
pause briefly in the stretched position to maximize tension
press back up, driving the chest
control the negative
As the weight climbs, use your legs to kick the dumbbells into position. When
the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.
Purpose
chest builder where each arm carries its own weight
the dumbbells travel past the point a bar would stop against your chest, so
the chest reaches a stretch the bench press cannot, and the wrists rotate
freely rather than following a fixed bar
two separate weights cost you load, so expect less here than on a bench press
Execution
Sit on a flat bench with the dumbbells resting on your thighs. Lie back and
bring them to the sides of your chest in one motion. Set them at shoulder width
with your palms facing forward or angled slightly inwards.
lower the dumbbells under control towards the sides of your chest
let them descend past where a bar would stop you
pause briefly in the stretched position to maximize tension
press back up, driving the chest
control the negative
As the weight climbs, use your legs to kick the dumbbells into position. When
the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.