Superset 2, Move 2
Move 2: Flat Dumbbell Press
You know you need to hit that chest, but override the instinct to go for the basic barbell bench press. “If you’ve been unable to hit the gym for a week or longer, your non-dominant side has most likely received very little activation, exaggerating any imbalance or strength deficit,” says Seedman. A barbell bench press allows your stronger side to takeover, whereas a dumbbell variation requires each side to work individually. Plus, the latter forces you to press smoothly rather than using momentum to bounce the weight off your chest, and offers a safer and more natural elbow and shoulder position thanks to the freedom of movement.
How to: Lay with your back on the bench, feet flat on the floor. With a dumbbell in each hand, bend your elbows so the dumbbells and your forearms are perpendicular to your body. Push straight up until your arms are fully extended. Pause, then lower with control until your biceps are parallel with your body. Perform 8 reps.
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