Dumbbell Training

How many times have you gone to the gym only to find that it is ridiculously busy and that you actually have to wait in line to use certain types of equipment? The answer: Probably a lot. Why? Because people always tend to flock to use the new machines as well as the more popular stations like the barbell bench press, incline bench press and squat racks because they believe that this is where they will get a more intense workout. While this statement is true, it is also true that you can have just as intense a workout using dumbbells as you would using machines and barbells. So, why do people prefer to wait in line to use the machines and the benches? Because people (especially beginners) do not have the know-how and they do not realize that they can have a complete

overall workout using dumbbells alone.

A lot of body builders (and I use this term loosely because everyone who goes to the gym are basically building or rebuilding their bodies) nowadays, know that free weights build muscle size, strength and power faster than any other form of resistance training. But there are still a lot of people out there that are not giving dumbbells a chance. In fact, a pair of dumbbells could probably be the best exercise equipment you could ever own or use because the whole process of gaining strength, muscle and power happens more quickly when you use dumbbells rather than machines or barbells.

There are a lot of advantages of using dumbbell weights:

a) Unlike using machines, you do not have to conform or fit and adjust yourself to the way the machine is built, dumbbells give the user the freedom to adjust to their own level of comfort.

b) Dumbbells allow your wrist and elbows to have a natural range of motion when performing an exercise.

c) All of the exercise that can be done with a barbell can be done with dumbbells with better safety and more easily.

d) Dumbbells allow room for creativity to be incorporated in the workout thus permitting the possibility of having a wide variety of exercises.

e) Dumbbells work the muscles which help stabilize the joints along with the primary movers for each exercise, contributing to total body development.

f) Using dumbbells during a workout is safer because the weights can be manage easier compared to that of a barbell.

g) From a home gym standpoint dumbbells are very good because they do not take up much space and can be stored easily on the corner or under the bed. They can be also be packed and brought with you during trips as well.

The bottom line is that dumbbells are great exercise tools to have to help shape your body the way you've always wanted it. With an adjustable pair of dumbbells and bench you can put together an excellent home gym that you can purchase at any decent sporting goods store.

Below are exercises (upper body exercises) for part one of our three part dumbbell exercise series for the whole body in which you can perform and try out in the comforts of your home, office or gym.

Chest
a) Dumbbell Bench Pressbr> Position - with a dumbbell in each hand, lie on your back on the bench and bring the dumbbells toward your shoulder with your palms facing towards your feet and your feet flat on the floor.

Execution - with your head and back pressing on the bench take a deep breath. Exhale as you press the weight upwards until they are straight above your collarbone. Hold the position for a count of 1 and squeeze your chest muscles. Inhale as you bring the weights back to the starting position where the weights should be just slightly above chest level. While performing the exercise keep your head and back in contact with the bench, failure to do so could cause injuries. (When pushing the weights up imagine that you're pushing yourself away from a wall).

Advantage - using dumbbells gives you a more range in motion therefore better workout and more intense stimulation to your chest.

b) Incline Dumbbell Press
Position "" set the angle of the bench (usually around 45 degrees) and sit on the edge of the bench with dumbbells in each hand. The weights should be position at about shoulder level with your palms facing away from you with your head and back press against the bench and your feet flat on the floor.

Execution - take a deep breath and as you exhale press the weights straight up until they are just over your upper chest. Hold the position for a count of 1 and squeeze, inhale as you lower the weight back down to the starting position and then repeat.

Advantage - much like the dumbbell bench press using dumbbells gives you a more range in motion therefore better workout and stimulation to your chest.

Back
a) One Arm Dumbbell Row
Position - on a flat bench, start by placing your right foot firmly on the floor, hold a dumbbell in your right hand, letting your arm hang down directly in line with your shoulder. Place you left knee on the bench then lean forward so you're supporting your upper body weight with your left arm on the bench. Lock your left arm at the elbow so that you will have better stability and look straight ahead during the exercise as this will help keep your back straight and parallel to the floor.

Execution - inhale and pull the weight up and in towards your torso. Tighten your abs to keep your body from turning as you perform the exercise. Raise the dumbbell as high as you can, bringing up next to your lower chest. Your right elbow should be pointing up toward the ceiling as you lift. Return to the starting position in a slow, controlled manner while you exhale. When finished with the right side, switch positions and trains the left side.

Advantage - this exercise is easier on the elbows and other joints when performed correctly. The free range in motion that the dumbbells give you lets you use, stimulate and develop other muscles not just the back muscles therefore providing you with better end results.

b) Dumbbell Pullover
Position - lie on your upper back perpendicular on the bench. Flex your hips slightly and keep your feet flat on the ground. Grasp one dumbbell from behind or from the side with both hands under the inner plate of the dumbbell. Position the dumbbell over your chest and hold it at arm's length.

Execution - lower the dumbbell slowly over and beyond your head until your upper arm is parallel to your torso in an arc while you take in a deep breath. Hold the position for a count of 1 then slowly raise the weight back up while exhailing. repeat.

Advantage - again, this exercise is easier on the elbows and other joints when performed correctly. The free range in motion requires that many secondary muscles work to provide stability to the target muscle group thruogh each movement.

Start with these exercises this week and come back next week for exercises that use dumbbells to target the shoulders, biceps and triceps. Remember, when doing these exercises always pay attention to hydration, good form and breathing techniques as these three items will maximize the overall quality and results of any workout regimen.

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Dumbbell Training - Part 1