Hey everyone, thanks for tuning in and welcome back to another Technique Tuesday. Before
we start, just a quick reminder that if you like what you see and are interested in learning
proper exercise technique, be sure to subscribe to our channel and hit the notification bell
so you don’t miss out on any of the exercise technique videos! Also, if you have any questions
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Alright, time
to demonstrate the exercise!
The exercise we will be demonstrating for you will be the Dumbbell Bench Press. To perform
the Dumbbell Bench Press, you’re going to want to plant your feet firmly on the floor,
slightly behind your knees. You want to ensure that your butt remains on the bench and that
you’re maintaining a neutral spine throughout the entire exercise. You also want to retract
your shoulder blades and pull them down towards your butt to fix the scapula and place your
head firmly on the bench. Exhale as you press the dumbbells toward the ceiling by flexing
your shoulders and extending your elbows. Keep your wrists stiff, your forearms perpendicular
to the floor, and the dumbbells in line with each other. Continue pressing the dumbbells
until your elbows are fully extended. This will be your starting position.
Begin the movement by inhaling as you lower the dumbbells slowly and under control toward
the chest by extending your shoulders and flexing your elbows. Keep your wrists stiff,
your forearms perpendicular to the floor, and the dumbbells in line with each other.
Guide the dumbbells down and slightly out to the side of the chest, near the armpits.
Without arching your low back or raising your chest, exhale as you press the dumbbells back
to the starting position by flexing your shoulders and extending your elbows. Keep your wrists
stiff, your forearms perpendicular to the floor, and the dumbbells in line with each
other. Make sure that your head, upper back, and hips remain on the bench and your feet
on the floor while maintaining a neutral spine. Continue pressing the dumbbells until your
elbows are fully extended.
Regarding tempo, there will be four numbers which will determine the speed of the movement.
The first number is going to be the eccentric portion, or the lowering phase, of the movement.
The second number is going to be the pause at the bottom of the movement. The third number
is going to be the concentric portion, or the lifting phase, of the movement. And the
fourth number is going to be the pause at the top of the movement.
Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5
seconds and immediately lift the weight for 1 second, without resting at the bottom or
top of the movement. A tempo prescription of 3-2-1-0 will require you to lower the weight
for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second
without resting at the top position. A tempo prescription of 4-0-2-1 will require you to
lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom,
and rest for 1 second at the top of the movement before performing the next repetition. A tempo
prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the
bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position
for 1 second before performing the next repetition.
That’s it for today’s video. Thanks for tuning in. If you liked what you saw be sure
to hit that like button, subscribe to our channel, and hit the notification bell so
you don’t miss out on any of the exercise technique videos. And if you have any questions,
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Keep fit, have
fun, and we’ll see you again next week!