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Increased difficulty:
Try alternating the dumbbells press up
(same as above). Press your right hand up and return to staring,
then press your left. Alternating up and down. NOTE: The
steeper the incline on the bench, the more difficult it will be. You
will engage your core and legs more the steeper it is, as well as
activate different muscle groups in the chest and shoulders. Try
all of these variations at different angles of the bench.
9) Incline FITBENCH dumbbell chest fly:
Raise the FITBENCH top up
to 45-degrees (choose slot position 1, 2, or 3
– the higher you go, the more
difficult). Grab a pair of dumbbells (medium/heavy weight). Lie on your
back with your feet on the ground slightly wider than shoulder-width.
Engage your quadriceps and your core to lock your body to the top of the
FITBENCH. Press dumbbells in the up position with your palms facing
toward each other and dumbbells above shoulders. Instead of lowering
dumbbells to your chest, lower the dumbbells with a slight bend in your
elbow and pull your arms apart until your dumbbells are shoulder height.
Pause, then raise the dumbbells back to the starting position (pretend you
are hugging a tree when going back to the starting position).
10) Kettle bell FITBENCH pullover:
Grab a kettle bell (light or heavy).
With a flat top on the FITBENCH, lay on the FITBNECH with your body
perpendicular to the FITBENCH with just your shoulders/upper back on the
top, with your knees at a 90-degree angle and your feet on the floor. (note
that only your shoulders and upper back will be on the bench top) Hold the
kettle bell with both hands on the handle. Press the kettle bell up so it is
above your shoulders with arms straight. Lower the kettle bell by bending
arms at the elbows and lower until your hands are at the crown of your
head. Pause, then press back to starting position with a slight bend in your
elbows.