Exercise of the Month: Incline Dumbbell Bench Press

Hi folks,

Here's a copy of our article from this month's Living magazine publications...

Exercise of the Month: Incline Dumbbell Bench Press

One of the best all-round exercises for developing the Pectoralis Major (muscles of the chest): The Incline Dumbbell Press. Far easier than a Flat Dumbbell Bench Press to manoeuvre heavy dumbbells into position, and, given that many trained individual’s upper chest muscles (Clavicular Fibres) aren't so well developed compared to their lower chest (Sternal Fibres), it's the ideal exercise choice for the seasoned weight trainer. For the same reason (developing the upper chest muscles), Incline Dumbbell Press is a popular and recommended exercise for female gym-goers in order to create the appearance of perkier breasts.

Here are the key steps to performing the Incline Dumbbell Press correctly, including some important do’s and do not’s:

For this gym exercise, you require a spotter. You should get used to manoeuvring light dumbbells in and of position before attempting a greater weight. If you require help lifting dumbbells into position, the weight is most likely too heavy. 

1) Ensure that gym equipment is set up correctly. The bench should be positioned between 30 to 35 degree angles. Alternatively, you may choose a Swiss Ball.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench and lift the dumbbells toward your chest whilst leaning back to lay flush against the inclined bench (or rolling into this position on your Swiss Ball). Your back and head should be rested flat on the bench at all times during the lift itself!

3) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together and do not lock your elbows out!) in a centrally located point above your upper-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

4) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!

5) Repeat the exercise for the given number of repetitions. Upon completing your exercise repetitions, exit the exercise in the same manner that you entered it.

As regards warming-up and working sets, warm-up with little or no weight, performing 2 to 3 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature. For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Happy training & enjoy watching the rest of the Olympics!

GP

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www.gymprofessor.com 

Author of Gym Workouts: Maps to Success

   ...and Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women

Inventor of GP Shuffle free-to-download workout app.

Exercise of the Month - Dumbbell Deadlifts

Hi folks,

This newsletter is an edited article I wrote on behalf of a local magazine...

Having been asked to write advising the best exercises to perform – an ‘Exercise of the Month’ as it were - there’s no better place to start than one of his favored exercises (& mine), the all encompassing Dumbbell Deadlift. Overlooked unfairly as being “advanced” by leisure trainers and often performed incorrectly by weight trainers, I’ll set out to explain why (when performed correctly) it’s an exercise of benefit to male and female trainers of all ages whom do not have any prior contraindications, providing key steps and tips to getting it right.

This Neolithic lift is a function we perform multiple times on a daily basis and often get it wrong, resulting in back injury & fatigue. Practicing this style of lift in an exercise setting with competent tuition is a fantastic way to learn control, perfect technique and create a good-lifting habit to continue in our day-to-day activity, greatly reducing chances of injury through poor lifting. Moreover, by increasing strength of the required primary muscles – lower back, thighs, buttocks – and stabilizing muscles – abs, shoulders – will further prevent the risk of injury, even if picking something up incorrectly (which, if you perfect the skill through practice, you shouldn’t do anyway!).

I have preferred to show the Dumbbell Deadlift, rather than the more familiar Barbell Deadlift, as this exercise is generally easier to teach and perfect (Notably, performing the lift as one movement and keeping your back straight throughout the lift).

 Here are the key steps to follow:

1)    Select a dumbbell weight that allows you to perform your target workload in a safe & controlled manner. Face a mirror – you should be able to see yourself throughout the lift.

2)    Stand with your heels hip-width apart (toes pointed forward or slightly turned out, whichever is more comfortable).

3)    Assume the start-position with an orthodox-grip of the dumbbells in line with your shoulders and get a “feel” for the weight.

4)    Bend your elbows ever-so-slightly (your arms should be stiff, not straight) and take the strain onto your arms.

5)    Inhale, and then exhale as you lift the dumbbells and drive upwards in one motion until you are upright (chest out & shoulders back, not arched!).

6)    Lower the dumbbells in the same sensible fashion with controlled manner. Do not crash the weight – your desired workload should allow you to perform multiple repetitions without the weight touching the floor. Your final repetition should be as controlled as your first!

Some important do's and don'ts : Performing multiple repetitions, do not wear a support belt for this exercise. It is an exercise to strengthen the muscles outlined, which includes your core (abs & lower back). Whilst wearing a support may help you to increase weight placed upon the dumbbells, you are decreasing the requirement of the supportive structure you are attempting to strengthen by performing such a lift.

Please do not confuse, keeping your back straight with keeping your back vertical. A straight back simply means not arched. By performing Dumbbell Deadlifts as one smooth movement, keeping your head up and your eyes forward, you should keep a straight back.

Happy training!

GP

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www.gymprofessor.com

Home of Free Gym Workouts, Exercise Index, Diet Tips, & Weight Training Advice.

Training Memories

My first pair of dumbbells :)

Hi all,

Visiting my Mum and Dad this week and searching through some old stuff, I was fortunate to stumble across my first pair of dumbbells (see image. I cleaned them up before taking this photo). This find brought back some very happy memories of when I was about 13 performing infinite reps of curls, press-ups, sit-ups and chinning off the door frame by my fingertips. My Dad then went on to remind me of a family holiday (I was 14 years old) where he was persuaded to perform a 100 mile round trip everyday to visit the nearest gym so I could keep up my training. Well, I’m pleased to say that, all these years later, I’m just as dedicated ;) .

If you’re a seasoned trainer, you’ll know how much weight training and general fitness has enriched your life. If you’re new to this game, enjoy the journey ahead. Either way, we’ll be on hand with free advice and training ideas to help you get the most from your training.

If you’ve got any old pictures (or stories) that bring back training memories (things like rickety old benches, iron boots, arm blasters etc.), please share them on our Facebook Fan Page wall.

All the best,

GP

Author of Gym Workouts Maps to Success

Inventor of Gym Professor Shuffle workout app

6 New Dumbbell Workouts

Hi all,

Having got an important sporting competition out of the way (successfully!), aside from helping a friend move home today, I've had chance to update a few pages on-line, so, you'll be pleased to read I've just added 6 new dumbbell workouts to the site. 

You can find the dumbbell workouts here:

Dumbbell Workouts

I hope to add even more free gym workouts to the site in the coming weeks, but I need to also find time to work on a free cell phone app for you all (details to follow!), plus, we should have another book on the way. So, if you don't receive a newsletter for a short while, this will be why. I'll try and keep you all updated though. In the meantime, please continue to support the Gym Professor site by visiting our advertisers.

Enjoy the dumbbell workouts!

GP

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Author of the bestselling book Gym Workouts Maps to Success

Choosing Dumbbells for your Home Gym Workouts

As myself (GP) and contributing Fellows to the Gym Professor web site work in one form or another in the sporting world, we're rather spoilt when it comes to choosing supplements and gym equipment, as we have free-trial and pick of pretty much everything on the market. Therefore, when it came to selecting home-use dumbbells to feature in our upcoming book - Home Gym: Gym Ball & Dumbbell Workouts for Women - the Bowflex SelectTech 552 Dumbbells, with adjustment from 5lb to 52lb per dumbbell, were an easy and unanimous choice.

Dial-up/ selectable adjustable dumbbells, like the Bowflex 552 Dumbbells, have an obvious quick-change advantage over a dumbbell bar (that you load with plates) and take up less space than a fixed set of dumbbells. Price-wise they fall between the two. Unlike the advertising material associated with this type of interchangeable dumbbell, I'm not going to blurt on further about the benefits of choosing an adjustable dumbbell for home gym training, as the advantages are clear, instead, I'll discuss why I personally rate the SelectTech 552 Dumbbells as being the sensible choice.

There's now many brands offering an adjustable dumbbell of this ilk, examples include PowerBlock, TurboBell, Gold's Gym Transformer, York Fitness Dial Tech. All of the aforementioned have a sales tag-line of some kind or another for you to buy their product over their competitors. PowerBlock's marketers often use "original", "ergonomically designed" and "best" amongst their sales pitch, whereas Gold's Gym can promote their product as being cheaper than their rivals. Having used them all, I can categorically say without biased that the Bowflex SelectTech 552 Dumbbells offering is the best - yes, the Bowflex SelectTech 552 Dumbbells gets the Gym Professor 5 star rating! The reason, it's quicker to use/ adjust than the "original" and "best" options and the adjustment is not prone to "stick", as I've experienced on the cheaper copies. The Bowflex SelectTech 552's are also comfortable in the palm and are not too cumbersome in size for use during a gym workout. Also of note, they offer the best incremental range of those available and appear to age better (show less signs of wear), compared to cheaper alternatives.

You may have noticed that Bowflex offer a larger adjustable dumbbell - the SelectTech 1090's (10lb to 90lb adjustment per dumbbell). Although they've existed for a few years now, the 1090 dumbbells were in production for a couple of years prior, most likely the concern over the size a major contributing issue. The Bowflex SelectTech 1090 Dumbbells are a success for the heavier home lifter, benefiting from the build quality and comfort of the smaller 552 dumbbells, however, the 1090 dumbbells are not a dumbbell set for couples. Most women will find the shaft (just shy of 18" long) a bit awkward for some gym exercises, plus the smaller increment settings of the 552 dumbbells are one of the reasons they're favored over other adjustable dumbbells. If you're a heavier home lifter and you can afford it, you'd love having the two pairs (552's and 1090's). If it's an "either/ or" choice you're making, I'd choose the smaller 552's in preference and incorporate more barbell work for your heavier exercises/ lifts, if required.

The Bowflex SelectTech 552 Dumbbells are featured in the forthcoming book Home Gym: Gym Ball & Dumbbell Workouts for Women, which features 15 gym workout routines and over 100 color exercise illustrations. So, for comprehensive gym workouts at home, you should consider the purchase of the SelectTech 552 Dumbbells and the aforementioned book. Remember, for gym workouts (in a commercial gym), please refer to the free gym workout routines featured on the Gym Professor database and consider the purchase of our acclaimed Gym Workouts: Maps to Success book.

We have dozens and dozens of more free articles/ newsletters in the coming weeks, including more free gym workouts, gym advice, cardio workouts, reviews, diet tips etc., so please look-out for your latest newsletter & consider becoming a fan on Facebook and following our Tweets and Twitter.

Enjoy your Easter festivities!

GP
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W: http://www.gymprofessor.com