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Dumbbell Bench Press: Speed

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
1. Lie on a flat bench with your knees bent and your feet flat on the floor.
2. With a dumbbell in each hand, keep your elbows bent with your hands to the outside of your shoulders.
3. Forcefully press the dumbbells towards the ceiling so that your elbows are fully extended and your hands come together.
4. Lower the dumbbells and repeat the motion with relative speed.

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