Bench Press Adjustable

 

1. Arm curl

Adjust the dumbbell bench to 30°-45°, hold the dumbbell with both hands, and lean your upper arms on the dumbbell bench;

keep your upper arms fixed, contract your biceps, and bend your forearms upwards while exhaling until your biceps are fully contracted and the dumbbells reach shoulder height;

rotate your wrists during the curl, with your palms facing inwards; stay at the top for a while, feel the contraction of your biceps, and then return to the starting position

 

2. Supine triceps curl

Open your feet, lie on your back on the dumbbell bench, hold the barbell with both hands, and raise it to your chest;

inhale and bend your arms, so that the barbell is lowered to your forehead; exhale and exert force, return your arms to the vertical position, and repeat the action

 

3. Flat diamond press

Lie flat on the dumbbell bench, hold the barbell with both hands, and place it in front of your chest;

exhale to push the barbell up, and stay at the top for a while;

return to the starting position and repeat the action;

remember not to open your elbows too much

 

4. Narrow-grip straight-arm push-up

Lie flat on a dumbbell bench, hold the dumbbells with your hands at a narrow distance, palms facing each other, and place them in front of your chest;

exhale to push the barbell up, and pause at the top for a while;

return to the starting position and repeat the action;

remember not to open your elbows too much

 

5. Barbell dumbbell hip push

Open your feet, sit on the dumbbell bench, hold the barbell tightly with both hands, open your upper arms naturally to stabilize the whole body; stabilize the core, use your hips to drive the body upward, and push your hips to the limit;

pause at the top for a while, and then return to the starting position