Exercise Guide

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the incline dumbbell bench press.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the face.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the dumbbells together towards the chest and aligned with the nipples.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the dumbbells upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

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Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the wrist extension.

MUSCLES TARGETED: extensor carpi radialis, extensor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench.
Grasp the bar with a closed pronated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to flex towards the floor.

UPWARD MOVEMENT

Raise the bar by extending the wrists.
Extend the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists to slowly flex back to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Share This

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the wrist curl.

MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.

UPWARD MOVEMENT

Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

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