Strength And Conditioning
Dumbbell Bench Press & Suspension Push-Up
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing Dumbbells & Suspension Trainer. Utilizing Dumbbells and Suspension Strength Training Equipment can increase strength, power, endurance and shoulder stability in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Dumbbell Bench Press & Suspension Push-Up develop the muscles of the chest, shoulders, and triceps.
Dumbbell Bench Press – Lie supine on a flat bench, feet flat on the floor on either side of the bench. Grab two dumbbells of equal weight with an overhand grip and elbows bent. Dumbbells should begin at the side of the chest. Push the Dumbbells upward above the chest bringing the two inside heads of the dumbbells together. Return to the starting position at the side of the chest with a controlled movement.
Suspension Push-Up – Grip the handles with an overhand grip. Assume an angled prone lying position. Flex the elbows and lower towards the floor with control. As the body is lowered the handles will move to the sides. Lower the body until it is even with the handles. Push back up to the starting position with the arms fully extended.
Dumbbell Bench Press – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Suspension Push-Up – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 10 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.