How to Do Dumbbell Iso-Dynamic Bench Press
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Exercise Details
Level
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Advanced
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
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Bench
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Dumbbell
muscles
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Primary
Chest
Correct Form
1. Lie on a bench with a dumbbell in each hand, arms extended above your chest.
2. Lower one dumbbell to the side of your chest, keeping the other arm extended.
3. Press the dumbbell back up, isolating your pec.
4. Alternate the pressing arm with each repetition.
Common Mistake
Don't lift unevenly; instead, press smoothly.
Pro Tips
1. Keep your feet flat on the ground throughout the movement.
2. Keep your back flat, do not let your hips lift off the bench
Alternative Exercises
Chest
Smith Machine Incline Bench Press
Smith Machine Incline Bench Press
Beginner
•
Chest
•
Incline Bench
1. Position an incline bench under the Smith machine bar at about 30-45°.
2. Lie back on the bench with your feet flat on the ground, and position the bar over your upper chest.
3. Grip the bar slightly wider than shoulder-width apart, keeping your wrists straight.
4. Lower the bar slowly to your upper chest, keeping your elbows at 45° to your body.
5. Press the bar back up, fully extending your arms without locking your elbows.
Smith Machine Bench Press
Smith Machine Bench Press
Beginner
•
Chest
•
Bench
1. Position a flat bench under the Smith machine bar.
2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest.
3. Grip the bar slightly wider than shoulder-width apart.
4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body.
5. Press the bar back up to the starting position.
Pec Deck
Pec Deck
Beginner
•
Chest
•
Fly Machine
1. Sit with your back flat against the pad and your feet planted firmly on the floor.
2. Grasp the handles with palms facing forward.
3. Position your elbows at 90°. If needed, adjust the seat height so the handles align with your chest.
4. Push the handles forward until your arms are together.
5. Slowly bring the handles back to the starting position.
Spider Push-ups
Spider Push-ups
Beginner
•
Chest
•
Yoga Mat
1. Start in a high plank position with your body in a straight line from head to heels.
2. Bend your elbows and lower your body towards the floor.
3. Lift your right foot off the ground and bring your right knee towards your right elbow.
4. Push back up to the starting position, returning your right foot to the ground.
5. Repeat on the left side by bringing your left knee towards your left elbow.
Machine Chest Flys
Machine Chest Flys
Beginner
•
Chest
•
Fly Machine
1. Sit on the chest fly machine with your back firmly against the pad.
2. Grab the handles with a neutral grip, palms facing each other.
3. Start with your arms to the sides, slightly bending your elbows and pointing them out.
4. Bring the handles together in front of your chest in a smooth, controlled motion.
5. Slowly open your arms to return to the starting position.
Smith Machine Narrow Bench Press
Smith Machine Narrow Bench Press
Intermediate
•
Chest
•
Bench
1. Position a flat bench under the Smith machine bar.
2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest.
3. Grip the bar with your hands placed closer than shoulder-width apart.
4. Lower the bar slowly to your lower chest, keeping your elbows tucked close to your sides.
5. Press the bar back up, fully extending your arms without locking your elbows.
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