Weight Bench Adjustable

 

1. Incline chest press

Adjust the dumbbell bench to 15°-30°, lie on your back on the dumbbell bench, hold the dumbbells with both hands, place them on the side of the body, and naturally open the upper arms to stabilize the whole body;

push the arms up and exhale at the same time;

be careful not to actively use the triceps when pushing up;

stay at the top for a while, then lower the barbell to both sides of the lowest ribs, and inhale at the same time

 

2. Flat chest press

Lie on your back on the dumbbell bench, hold the dumbbells with both hands, place them in front of the body, and naturally open the upper arms to stabilize the whole body;

push the arms up and exhale at the same time;

stay at the top for a while, then put the barbell back to the starting position, and inhale at the same time

 

3. Incline chest press

Adjust the dumbbell bench to 30°, lie on your back on the dumbbell bench, tighten your core muscles, stretch your arms straight to the ground, and hold the barbell with both hands;

contract the upper pectoralis major muscles to stretch your arms straight up and lift the barbell, be careful not to lock it; stay at the top for a while, then put the barbell back to the lowest point, let your upper arms parallel to your torso, and inhale at the same time

 

4. Seated rowing

Open your feet, sit on the dumbbell bench, hold the barbell behind your legs with both hands;

pull the dumbbell up close to your body, bend your elbows to the side of your body, and exhale at the same time; the entire upward pulling process is driven by the elbow joint until the barbell is pulled to the chest position;

stay at the top for a while, then slowly put the barbell back to the starting position

 

5. Incline narrow-grip press

Adjust the dumbbell bench to 30°-45°, lie on your back on the dumbbell bench, hold the dumbbells with both hands, place them in front of your body, with your palms facing each other;

lift your head and chest, look forward; push your arms upward while exhaling;

stay at the top for a while, then return the barbell to the starting position while inhaling