The close bench press with dumbbells is an exercise that mainly trains the chest muscles and the triceps muscles, but also the front shoulder. This variation is performed on the floor without a weight bench.
Exercise
Scary Floor Press
On the ground
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Lie on the floor and anchor your feet firmly in the ground. Hold the dumbbells so that your palms are facing inwards.
2
Place the dumbbells at chest level with your elbows close to your upper body.
3
Press the dumbbells upwards in a powerful and controlled manner. Almost, but not fully, extend them to protect the elbow joints. Exhale as you do this
4
Lower the dumbbells in a controlled manner until your elbows briefly touch the floor. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your wrist straight and do not bend too much. Concentrate on pushing the dumbbell out more from the triceps and less from the chest muscles.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Chest
Tertiary
—
Equipment
Dumbbell
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