Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees.
Step 2: To get into position, rock back slightly, lifting up each leg to give the dumbbells momentum. Guide the dumbbells back to your shoulders/upper chest area. While rocking back, also pinch your shoulder blades together and make sure your traps and upper back are tight. Once the dumbbells are in place, place your feet firmly on the floor, keeping your lower body tight as well.
Step 3: With the dumbbells about as wide as your armpits, press the weight up in a straight line, leaving them at eye level at the top of the movement. Exhale only once the rep is completed.
Step 4: Before starting a new rep, take a breath and then start the descent of the dumbbell, keeping it in line with your upper chest/clavicle area. Lower the weight in a controlled motion, keeping your shoulders pinched and your body tight, until the dumbbells reach the sides of your upper chest/clavicle area to enable a good stretch. Keep your elbows tucked as much as possible ensure shoulder safety.
Step 5: After the dumbbell touches your upper chest/clavicle area or reaches just above it (enabling a good stretch), press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your feet firmly on the floor throughout this movement, also keeping your elbows tucked.
28 METHOD
Step 6: Perform seven regular reps, exhaling only when reps are completed.
Step 7: Perform seven additional reps (8-14), only move the dumbbells much slower on the descent towards the upper chest/collarbone area. After reaching the upper chest/collarbone area, press the weight slowly up, while keeping your breath in and staying tight.
Step 7: For the next seven reps (15-21), bring the dumbbells to your upper chest/collarbone area, but when pressing, only go halfway up. Your arms will still be slightly bent at this point and again descend the dumbbells to the upper chest/collarbone area, repeating for seven reps.
Step 8: For the final seven reps (22-28), lower the dumbbells halfway. When they reach the halfway point, immediately press back up, completing the rep and locking out your arms. Repeat for seven reps.
All 28 reps are done without rest.
Benefits:
The incline press is one of the best compound pressing movements around and adding the 28 Method adds an even greater challenge. The reward is a tremendous pump and the opportunity to build your pressing muscles even more.
It takes the traditional “21” method and adds seven additional slow up and down reps, creating an even bigger challenge for your muscles.
With the added difficulty of the reps, the weight you will be able to handle will be far lass than a regular incline press, so start light.
This exercise will hammer your chest, shoulders and triceps and is a perfect way to engorge your muscles with blood, creating an unbelievable pump.
Because of that, it can be a great finisher to your workout. It can also be used as a main movement if you are focusing on high-rep movements to create a significant muscle pump.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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