Dumbbell Technique


Do Not Drop Dumbbells
Proper Technique Shown Below

 

Dumbell Bench Press (Mount & Dismount)

Preparation

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.

Execution

Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.

Finish

Upon completion of your last rep or failure, bring dumbells to your chest….kick your legs up while bringing dumbells to your thigh as you sit up. The momentum from bringing the dumbells to your thigh will bring you forward and upright.

 

Incline Bench Press (Mount & Dismount)

Instructions

Preparation

Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.

Execution

Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.

Finish

Upon completion of last rep or failure, bring dumbells to thighs…stand and lower or rerack dumbells. Dismount is the same for Shoulder Presses.

 

Decline Bench Press (Mount & Dismount)

Instructions

Preparation

Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of chest with bent arm under each dumbbell.

Execution

Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
It is best to ask for 2 spotters to grab the dumbells from you when you complete your last rep. This assures you do not drop the weights.