all dumbbell exercises with pictures pdf

The rev e rse grip allows for more emphasis on the upper chest area (clavicular head of pec major) and the biceps brachii than when compared to a regular grip style.

Keep your hands supinated (palms facing back) and try to resist the urge to turn them inwards. Press the weight up and away from your chest without letting the dumbbells bump into each other and then lower them down with control until your arms meet the ground again.

Keep your knees bent and feet flat on the ground. Keep your elbows at a slightly wider angle than you would for a regular bench or floor press to allow for more comfortable supination. Slowly let yourself come into a laying down position, with your upper back and arms on the ground with your forearms perpendicular to the ground, but your palms/fingers facing the direction of your head. Grab the dumbbells from a seated position and place them on your hips. To do a reverse dumbbell floor press you will need 2 dumbbells that are not too heavy and find a flat and firm spot on the ground where you can lie down. Not familiar with RPE scales? Check out: RPE vs RIR: What Are The Differences? How To Use Them? 2. The dumbbell chest press can allow for slightly heavier weights than some other exercises on this list and so I would use it as one of your first movements for the day and program it like this: It is relatively difficult to set up if using heavier weights and so you may want to opt for having a friend just hand you the dumbbells instead while in the lying position or choosing lighter weight and sticking to higher reps.

The reduced range of motion doesn’t give your chest as big of a stretch as a chest press would on a bench or and may compromise some pec gains if you don’t supplement this exercise with other movements.It gives the triceps a bit more work compared with a dumbbell press using a bench, so a good exercise if looking for tricep and chest engagement.The reduction in range of motion may make the dumbbell floor press feel more comfortable for those with shoulder pain.

Keep your elbows at about a 45 degree angle relative to your shoulders, similar to what you would do for a chest press on a bench. Transition into a laying down position, setting your upper back and arms on the ground with your forearms perpendicular to the ground.

To do a dumbbell floor press you will need 2 dumbbells that are moderately heavy and find a flat and firm spot on the ground.įrom a seated position on the ground, grab the dumbbells and place them on your hips.

All dumbbell exercises with pictures pdf