EXERCISE 1: BENCH PRESS WITH DUMBBELLS
Even if you cannot lift as much as with a barbell, the bench press with dumbbells allows you to work your pecs differently, with better range and a more natural movement.Main targeted muscles: pectorals, shoulders, triceps.
Performing the exercise: lie on your weights bench, slightly arch your back and put your feet flat on the ground. Take a dumbbell in each hand. Stretch your arms out vertically, bringing the dumbbells together. Remember to pull your shoulders back and contract your pectoral muscles. From this high position, slowly lower the dumbbells down to each side of your chest. Without bouncing back, contract your pecs and press (push) the dumbbells back up, bringing them together as they reach the top (the dumbbells should touch at the end of movement = converging movement).
Safety instructions: your head, shoulders and buttocks must remain resting against the bench. They help to anchor you. Without this stability, there is no strength. When you bring the dumbbells down, keep your elbows in line with your shoulders. In the high position, do not lock your elbows in order not to damage the elbow joint.
EXERCISE 2: INCLINED PRESS WITH DUMBBELLS
This exercise with dumbbells allows a more comprehensive and natural movement than with a barbell. It is useful as a complement to the bench press to rebalance your pectoral muscles, as it focuses more on the upper part.Main targeted muscles: pectorals, shoulders, triceps.
Performing the exercise: lie on your weights bench, inclined between 15° to 45°. Slightly arch your back and put your feet flat on the ground. Take a dumbbell in each hand. Stretch your arms out vertically, bringing the dumbbells together. Remember to pull your shoulders back and contract your pectoral muscles. From this high position, breathe in and then slowly lower the dumbbells down to each side of your chest. Without bouncing back, contract your pecs and press (push) the dumbbells back up, bringing them together as they reach the top (the dumbbells should touch at the end of movement = converging movement).
Safety tips: your head, shoulders and buttocks must remain resting against the bench. They help to anchor you. Without this stability, there is no strength. When you bring the dumbbells down, keep your elbows in line with your shoulders. In the high position, do not lock your elbows in order not to damage the elbow joint.
EXERCISE 3: DUMBBELL PULLOVER
Main targeted muscles: pectoralis major, long head of the triceps, teres major, latissimus dorsi.
Performing the exercise: lay down on your weights bench. Pick up a dumbbell with both hands and extend your arms above your head. Take a deep breath and lower the dumbbell behind your head, with your elbows slightly bent. Breathe out whilst returning to your starting position.
Safety tips: your head, shoulders and buttocks must remain resting against the bench.
EXERCISE 4: DUMBBELL ROW
Main targeted muscles: latissimus dorsi, teres major, posterior deltoid (back of shoulder), brachioradialis (supinator longus).Performing the exercise: stand up next to your weights bench. Put one knee on the bench, leave your other foot on the ground. Take a dumbbell in one hand, steady yourself against the bench with the other hand. Contract your back then bring your elbow back, as high as you can go, to raise the dumbbell.
Safety tips: to protect your lower back, keep your back flat during the exercise. With each rep, lift the dumbbell without any jerky movements.
