Neutral Dumbbell Bench Presses

Great athletes and trainers understand that the slightest change in an exercise can lead to great and continuous growth!  This exercise is a prime example of this.  This develops mass and strength in the middle and outer pectoral muscles. 

Implementation:  (A) Lay on a flat bench, place your feet flat on the floor.  Grasp a dumbbell in each hand.  This is the important part, both of your palms should face each other throughout the entire movement!  This is a neutral position, which means the are neither facing away or toward you.  Hold the weights over your head in this position. (B) Lower the weights toward your Outer chest, keeping them balanced and under control.  Let the dumbbells down as far as you can.  Getting a full stretch in the pecs at the bottom.  Drive the weights back up and lock your arms straight Overhead and get a peak contraction on top.  Then repeat till you've finished your set.

Variations:  This can be performed both, flat, incline and decline.  Flat for overall development, incline to stress the upper pectorals and decline for the lower pecs. 

 

 
Exercise Slideshow

                            

 
Home
][  Contact
1998-2001 ABC Bodybuilding Company. All rights reserved. Disclaimer