Gym Workout using Dumbells part one
I love using dumbells in my gym workout as they really give you a more fuller range of movement than the barbell, obviously because you are not working with a fixed bar also you have to control each side with the dumbells and this must help your core strength as wellMy usual routine is as follows although i do of course chop and change the routine every now and again so my body works in different ways and does not do the exercises on auto pilot because of constantly doing the same things
Dumbell Bench Pressing
On a flat bench lay down and either put your feet on the floor or up on the bench, start with the dumbells held high and bring them down to the sides of your shoulders
Go as low as you can and push back up again in a controlled and smooth manner do 3 sets of 8 reps
After you have done this exercise adjust the bench to 45 degrees and start pressing the dumbells straight up and back down again this will hit the top of your chest and is called Incline. If you have a bench that adjust down past level so your head is low and feet up high (45 degrees) this is called decline and hits lower chest
Dumbells for Back Exercising
Take a flat bench and then a Dumbell with a weight you can comfortably manage for this exercise, the dumbell is on the floor placing one knee on the bench and bending over horizontal hold onto the weight and lift it up until it reaches the underside of your shoulder and middle of your chest then down again
Do this exercise on both sides and keep it controlled and smooth in movement for 3 sets of 8 to reps per side and as with all of your gym workout never ever substitute weight for correct technique as this will only lead to an injury where you will not be able to train, Build Up !
Shoulder pressing using Dumbells
Get your bench set up so you can sit on it and it has the back up like a standard chair, pick up the weights and start with them each side of your head and as low to the shoulders as you can, then start to lift them one at a time straight up and down alternately
Aim for 3 sets of 8 reps if you are using heavier dumbells but if you are using lighter ones then increase the number of reps per set to around 14 to 20 and this will really get you to mentally concentrate and grit your teeth resulting in a good hard gym workout.
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