How to INCREASE BENCH PRESS with the DUMBBELL BENCH PRESS | Best Chest Exercises

Do you want to know how to increase bench press weight with one of the best chest exercises? The Dumbbell Bench Press is your answer! Holistic Health Coach, Stephen Daniele, demonstrates how to perform Dumbbell Bench Press to get toned arms and strong chest in this ninth installment of Technique Tuesday! And if you'd like to learn more exercise techniques, subscribe to our channel and hit the notification bell so you don't miss out o any of the technique videos, which will be uploaded every Tuesday and Thursday at 2pm!!!

⏰TIMESTAMPS⏰
0:00 Quick Front and Side View Demonstrations
0:17 Introduction
0:43 Setup Position
1:33 The Lowering Phase
1:57 The Lifting Phase
2:24 Explanation of Tempo
2:47 Example of a 5-0-1-0 Tempo
2:58 Example of a 3-2-1-0 Tempo
3:10 Example of a 4-0-2-1 Tempo
3:23 Example of a 2-1-2-1 Tempo
3:34 Thanks for Tuning In. Please Like, Share, Comment, and Subscribe!!!

To perform the Dumbbell Bench Press, you’re going to want to plant your feet firmly on the floor, slightly behind your knees. You want to ensure that your butt remains on the bench and that you’re maintaining a neutral spine throughout the entire exercise. You also want to retract your shoulder blades and pull them down towards your butt to fix the scapula and place your head firmly on the bench. Exhale as you press the dumbbells toward the ceiling by flexing your shoulders and extending your elbows. Keep your wrists stiff, your forearms perpendicular to the floor, and the dumbbells in line with each other. Continue pressing the dumbbells until your elbows are fully extended. This will be your starting position.

Begin the movement by inhaling as you lower the dumbbells slowly and under control toward the chest by extending your shoulders and flexing your elbows. Keep your wrists stiff, your forearms perpendicular to the floor, and the dumbbells in line with each other. Guide the dumbbells down and slightly out to the side of the chest, near the armpits. Without arching your low back or raising your chest, exhale as you press the dumbbells back to the starting position by flexing your shoulders and extending your elbows. Keep your wrists stiff, your forearms perpendicular to the floor, and the dumbbells in line with each other. Make sure that your head, upper back, and hips remain on the bench and your feet on the floor while maintaining a neutral spine. Continue pressing the dumbbells until your elbows are fully extended.

Regarding tempo, there will be four numbers which will determine the speed of the movement. The first number is going to be the eccentric portion, or the lowering phase, of the movement. The second number is going to be the pause at the bottom of the movement. The third number is going to be the concentric portion, or the lifting phase, of the movement. And the fourth number is going to be the pause at the top of the movement.

Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5 seconds and immediately lift the weight for 1 second, without resting at the bottom or top of the movement.

A tempo prescription of 3-2-1-0 will require you to lower the weight for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second without resting at the top position.

A tempo prescription of 4-0-2-1 will require you to lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom, and rest for 1 second at the top of the movement before performing the next repetition.

A tempo prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position for 1 second before performing the next repetition.

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#HowTo #BenchPress #TechniqueTuesday