horizontal press with increased range of motion compared to barbell
allows wrist rotation for optimal joint positioning
excellent chest builder with less raw stimulus but more joint-friendly
Execution
Sit on a flat bench with dumbbells resting on your thighs. Lie back while
simultaneously bringing the dumbbells to the sides of your chest. Position
dumbbells at shoulder width with palms facing forward or slightly angled inward.
lower the dumbbells with control toward the sides of your chest
allow for a deeper stretch at the bottom than possible with a barbell
pause briefly in the stretched position to maximize tension
press the dumbbells back up, focusing on contracting the chest
control the negative on the way down
As the weight increases, use your legs to help kick the dumbbells into position.
Benefits from higher rep ranges compared to barbell bench press. When the set
gets heavy, bang out a few more reps in the bottom half to milk the stretched
position.
Purpose
horizontal press with increased range of motion compared to barbell
allows wrist rotation for optimal joint positioning
excellent chest builder with less raw stimulus but more joint-friendly
Execution
Sit on a flat bench with dumbbells resting on your thighs. Lie back while
simultaneously bringing the dumbbells to the sides of your chest. Position
dumbbells at shoulder width with palms facing forward or slightly angled inward.
lower the dumbbells with control toward the sides of your chest
allow for a deeper stretch at the bottom than possible with a barbell
pause briefly in the stretched position to maximize tension
press the dumbbells back up, focusing on contracting the chest
control the negative on the way down
As the weight increases, use your legs to help kick the dumbbells into position.
Benefits from higher rep ranges compared to barbell bench press. When the set
gets heavy, bang out a few more reps in the bottom half to milk the stretched
position.