Incline Bench Press Mistake (STOP DOING THIS!)
0:46
Incline Bench Press Mistake (STOP DOING THIS!)
331.7K views2 months ago
YouTubeATHLEAN-X™
No incline bench? No problem. Did you know that the underhand dumbbell bench press had been shown to elicit greater activation of the upper chest clavicular fibers than even the incline bench press itself? Remember to follow the fibers when you do it though. Move the dumbbells from low and away (next to the lower chest line) to high and together to put some pressure on those upper pecs to do the lions share of the press! Give it a shot and let me know how you like it… let the gains begin! #chest
0:46
No incline bench? No problem. Did you know that the underhand dumbbell bench press had been shown to elicit greater activation of the upper chest clavicular fibers than even the incline bench press itself? Remember to follow the fibers when you do it though. Move the dumbbells from low and away (next to the lower chest line) to high and together to put some pressure on those upper pecs to do the lions share of the press! Give it a shot and let me know how you like it… let the gains begin! #chest
118.8K viewsAug 27, 2022
FacebookATHLEAN-X
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Not every rep builds muscle. Some are there solely for the purpose of getting you to your “effective reps”. Here’s how to use them to build up your chest with a dumbbell bench press. The process looks like this: ✅ Choose a weight you can lift 12 times and go to failure. This is called your “ignition set”. These reps will not be counted towards your workout but they are setting the stage for the workout so don’t short change them! ✅ Rest just 15-30 seconds ✅ Do another set to failure. Because of
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Sometimes, 1-2 inches is actually all you need! Take this bench press tip for example. Lifting the head ever so slightly as the dumbbells are lowered towards the chest creates a natural range of motion within which you can take advantage of the bodies natural desire to have a counterforce when pressing. The head will now drive back, more importantly keeping the shoulders with it…allowing the chest to be the main driver of the movement. Not only will this lead to better pec activation and less de
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Don’t forget your legs on chest day! Good benchers will always remember to use leg drive on a barbell bench press. Nothing changes when using dumbbells. If you push your feet down into the floor and almost feel as if you are pushing them “away” from you at the same time, you’ll drive your body back towards the head of the bench and help to drive the dumbbells up and back. For those not doing this at all right now; prepare for a big boost in the weights that you can handle! | ATHLEAN-X
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