Visit him at andrewheffernan.com. Over time, work up to completing the highest number of reps listed for every set before increasing the weight. Gym wisdom suggests that building a big chest is all about slapping as much weight as you can find on a barbell and bench-pressing it till you’re blue in the face. WHY IT WORKS: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. The Dumbbell Advantage . Finish with two sets of old-fashioned pushups, which will feel shockingly difficult after the other moves. HOW TO DO IT: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. After a transaction, your credit card information is not stored on our servers. Place your feet flat on the bench. 2. If you’re after a classic strongman feel, and don’t feel like plopping down three bills for hand weights, you can’t beat a pair of York Fitness Cast Iron Dumbbells. Plates can be added and held on with collars, or the turn of a dial or lever. Go beyond the bench with these off-beat, challenging exercises. Dumbbell workouts solve a lot of logistical problems. Try a pair before you buy though, as some people find the handgrips a little awkward. WHY IT WORKS: By placing yourself in a bridged position, you target the pecs while also activating your glutes and hamstrings. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Dumbbell Shoulder Press with Crunch Static Hold. The host(s), presenter(s) and/or distributor(s) of this Communication are not responsible for the content of any non-Onnit internet pages referenced in the Communication. Step 4: Pause in the stretched position, and then press the dumbbells back to the starting position. Chest Supported Dumbbell Row 3 8 - 12 5. A 2017 study found that dumbbell bench presses activate the pectoralis major—the impressive slab that makes up most of the chest musculature—more effectively than both the barbell bench press and the Smith machine bench press. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com. Set them slightly wider than shoulder width and do the same with your feet. Floor presses also reduce your ability to hip-drive the weight up, so they emphasize your pecs even more. #1 Dumbbells allow a greater range of motion. You may feel like your right and left arm push with equal force on the barbell bench press, but humans are very good at compensating—throwing a little more stress onto their stronger side while favoring their weaker one. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. It’s best used after you’ve finished either a heavy chest or back workout. Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We’re confident you’ll love your Onnit supplements. Step 2: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together, until your chest is comfortably stretched and your elbows are at about a 90-degree angle. In the down position, your elbows should be at a 45-degree angle to your torso—not straight out to the sides. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This movement will challenge your core, hip flexors, upper back, and of course, your shoulders. So when you force the body to move with perfect symmetry—as when you lower an evenly-weighted bar directly to the middle of your chest—one side will always take on a little more of the stress than the other. Lower the weight until your elbow is in line with your shoulder. This balanced position permits maximal drive from your muscles, while the decline angle recruits more of the muscle fibers that connect to the sternum (targeting the lower chest). HOW TO DO IT: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Tuck your tailbone under, brace your core, and squeeze your glutes, so your pelvis is perpendicular to the floor. WHY IT WORKS: This builds strength in your chest like a conventional dumbbell press, while also placing more emphasis on stabilizing your shoulders. Known as selectorized dumbbells, the handles sit in the center of square-shaped plates, and you can load and unload them quickly with the flip of a lever. Why it works: This provides all of the shoulder and chest benefits … Crush presses force the pecs to contract hard in a shortened position. The Workout. 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