Timed Dumbbell Bench Presses For 3 Minutes

Tired of classic bench press routines? Don’t limit yourself with just one exercise. Spice up your bench press workouts with further and added 7 proven exercises and not only you will have more fun in the gym, you will in fact increase your bench press strength too.

1. Close Grip Bench

At introductory look, this one is very similar to classic bench press, but you will feel the divergence with the very firstborn rep. Hold the bar no wider than shoulder width. Start with locked elbows, move the bar down and push the bench weight up when the bar touches the chest. Keep the elbows as close to the body as you can. The special importance and significance of this exercise is on triceps, shoulders and inner chest.

2. Incline Bench

This one you may do either using a machine or free weights. I suggest free weights, as you will need to control the motion too (unlike using the machine, where you plainly push and the rails will lead the weight up). You may experiment with the grip width, I suggest medium one. This exercise emphasizes upper chest muscles.

3. Decline Bench

Unlike the incline bench press, I suggest using a machine for this one. I found it rather easy to get a bit dizzy as a lot of blood is rushing into your head. For this exercise, you may specifically use heavier weights than for classic bench. The motion is somewhat short as your chest is higher then your shoulders. Emphasis is on lower chest muscles.

4. Reverse Bench

This one is similar to classic bench, nevertheless you hold the bar with palms facing you. This one will tire your tricepses actually fast, and failure to lift may come without a warning, so make sure you have a spot collaborator for this one. The special and significant stress is on triceps.

5. Floor Bench

Or as I call it “poor guy’s bench”. Basically, it is a bench press without the bench, while laying on the floor. The motion is short, you push up when your elbows touch the floor. Again, special and significant stress is on triceps.

6. Dumbbell Presses

You may use dumbbells for any of the exercise above to spice up your bench press procedure even more.

7. Parallel Bars Push Ups

This one may be rather difficult for beginners. Still, this is a outstanding exercise for the whole upper body. If you cannot push yourself up, place your feet on a chair or ask your spot collaborator to hold them. On the other hand, if you are strong enough, use a belt with added weight.

No one said it is easy to increase bench press strength. But it does not have to be boring neither.

Happy pressing!

Timed Dumbbell Bench Presses For 3 Minutes

The FM-504 FID bench includes four adaptable positions: upright, flat, incline and decline. Ideal bench for dumbbells and abdominal exercises. Foam covered hand grips provide added ease while doing leg raises. Dumbbell holder allows easy access to dumbbells while working out. Warning: This product holds one or more phthalate chemicals known to the state of California to cause birth defects and other procreative harm. Consumer may return the product for a full refund, including shipping cost for both receipt and return of the product within 15 days of his or her receipt.

Timed Dumbbell Bench Presses For 3 Minutes Image

Timed Dumbbell Bench Presses For 3 Minutes Photo

Timed Dumbbell Bench Presses For 3 Minutes Picture

Timed Dumbbell Bench Presses For 3 Minutes Image

Most helpful client reviews

138 of 139 humans found the following review helpful.
A Great Workout Bench
By Morrell Deedes
This is a breathtakingly sturdy, lightweight bench to use for dumbbell exercises. Not only is it affordable, but it is more comfortable to put together than the intermediate treadmill. The manual’s instructions for putting the bench together are clear and easy to follow, and it offers good counsel on how to get started coming up with an exercise routine. The bench’s backrest is adaptable (a hard-to-find but indispensable feature), so you may do the full range of dumbbell exercises.

s will have to recognise before buying that the bench is designed to aid a greatest or most complete or best possible user weight of 250 lbs with a combined dumbbell weight of 100 lbs. So, altho you cannot use this bench for lifting massive weights, it is idealisti for people who are just starting out or who are focusing on fitness rather of uttermost bodybuilding.

(Update: November 28, 2010)

Well, it has been a little over a year since I have been using this bench. I started out using 5-pound dumbbells with it at least 5 days a week. Now I am capable to use 25-pound dumbbells on the same routine. Not once have I had the slightest bit of trouble with the bench. Durable? I would have to say so. My basi 4-star rating still stands.

34 of 35 persons found the following review helpful.
good bench for light-weight workout for people 6″ and below
By vdr
I’m an inch or so over 6 feet and my head is closely at the edge of the bench when doing lying-down chest dumbbell workouts (after scooting down a bit). It may not matter to you but just mentioning since I like to lift my feet up to the foot-rest to keep my lower back down.
Putting the bench together is a bit of a pain and I don’t think the weight holders are utile — at least not for someone with my arm length.
Overall though, it is good sufficient for your basic exercise needs, so I would say, go for it.

27 of 29 humans found the following review helpful.
Nice compact bench
By J. Jurist
Easily assembled, compact and sturdy. Great ab bench, dumbbell chest bench, and good for back work. Leg bars make isolation curls a little difficult, but other than as supposed or expected a solid product.

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