DUMBBELL BENCH PRESS

A.K.A. Dumbbell Bench Press On Ball With Band One Arm

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

A.K.A. Dumbbell Bench Press On Ball With Band Alternating Arms

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

A.K.A. One Arm Exercise Ball Dumbbell Press

START: Grasping one dumbbell, lie with your upper back on an exercise-ball with your feet planted firmly on the floor. Hold the dumbbell just outside your shoulder with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the weight up in an arc (coming inward at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbell below chest level.

A.K.A. Dumbbell Bench Press On Ball Alternating Arms

Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

A.K.A. Exercise Ball Dumbbell Press

START: Grasping two dumbbells, lie with your upper back on an exercise-ball with your feet planted firmly on the floor. Hold the dumbbells just outside your shoulders with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

A.K.A. Reverse-Grip Dumbbell Bench Press · Reverse-Grip Dumbbell Press

Grasp a Dumbbell in either hand and use your knees to help position the dumbbells onto your chest. Start out by pressing the dumbbells upward before you start the movement. Once in the upward position, turn your hands to face behind you (opposite from a standard DB Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

START Grasp a pair of dumbbells and lie back on a flat bench. Position the dumbbells over your chest with your arms fully extended. Turn your wrists so that your palms are facing toward your face - that's the reverse grip. MOVE Slowly lower the dumbbells down to the sides of your chest with your hands maintained in the reverse-grip position. Press the dumbbells back up to the start position. You can use the reverse grip on incline dumbbell presses as well.

A.K.A. Neutral Grip Dumbbell Press

START: Grasping two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso with the dumbbells above your body.

MOVE: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching). Then reverse the move back to the start.

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold the dumbbells just outside your shoulders with your elbows out to your sides. and your palms facing one another. The elbows should come down close to your sides once you lower down. MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold just ONE dumbbell in one hand just outside your shoulders with your elbow out to your sides. MOVE: Forcefully press the weight up in an arc (coming to center line at the top) until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbell below chest level.

Tips

Make sure to place the other hand on your waist to counter-balance the weight of the dumbbell.

START: Grasp a dumbbell and lie face up on the bench. Hold the dumbbell just outside your shoulder with your elbow out to your sides. Grasp the side of the bench down by your hip with your other arm.

MOVE: Press the dumbbell up until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below lower chest level...repeat with your other arm.

A.K.A. Flat Bench Dumbbell Press

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold the dumbbells just outside your shoulders with your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

Lay down on a bench and press each dumbbell up together fully extending the arms