Theres just more you can do with a cable machine and theyre better suited for lining up your muscles with the resistance. 0000062118 00000 n 0000061423 00000 n Bowflex Workout Manual Pdf. Arms and legs can function independently and can move in sagittal, frontal, and transverse planes of motion without restriction. Black Friday: Use code PROGRAMS20 for 20% off all programs, COOKBOOK10 for 10% off the cookbook, or schedule a coaching call for 15% off 3-1 coaching. 3) Doing the total body workout six days a week will help you gain strength and endurance and . endstream endobj 6 0 obj<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 9 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 12 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 15 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 18 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 21 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 24 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 27 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 30 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 33 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 36 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 39 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 42 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 45 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 48 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 51 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 54 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 57 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 60 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 63 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 66 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 69 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 72 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 75 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 78 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 81 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 84 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 87 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 90 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 93 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 96 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 99 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 102 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 105 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 108 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 111 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 114 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 117 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 120 0 obj<>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 123 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 126 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 129 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 132 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>>> endobj 135 0 obj<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 138 0 obj<>stream Their design allows them to be held in natural positions without the constraints of a bar running across your body. 4 Day Dumbbell Workout Routine. If you don't have a bench, you can lay on the floor instead. Related: PPL 6 Day Gym Workout For Strength And Hypertrophy. Select an durable adjustable bench, and if you can find one within your budget, get one that provides a <0 setting. 0000005601 00000 n Youll just need to be very vigilant on exercise form and paying attention to the details. Simply hold the one of sides of a dumbbell in front of the chest. You can also train your abdominal muscles on your push or pull day, depending on how much energy you have after your significant muscles group training. Your email address will not be published. Military press. The PPL is one of the most efficient workout programs that boost strength and hypertrophy. I read that 6-8 sets per muscle group is ideal. Squeezing your glutes, hamstrings and quads, lift your feet and legs off the ground. Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. Keep your forearms at 90 to the floor and directly aligned underneath the dumbbell. The dumbbell set includes two handles, four 0.5kg plates, four 1.25kg plates, four 2.5kg plates, 4 collars, and a extended bar. A lot of you may have had past injuries that have messed up your, Read More How To Build Muscle Using Light Weights A full WorkoutContinue, The resistance band is one of the most undervalued and misunderstood pieces of equipment available to bodybuilders. Triceps kickback. 0000008345 00000 n Even though we are motivated enough until we schedule a daily workout with dumbbell workout poster, we still need some time to rest the muscle. 1) Learn how to eat healthy. 0000009461 00000 n 0000062333 00000 n Learn how your comment data is processed. If that feels too easy, and you can maintain proper form with heavier weights . 0000006698 00000 n It also allows for a more erect, vertical path of descent, which again, biases the quads over the glutes, and safer for the lower back. Learn to read your bodys own signals for gauging time between sets. The only other equipment youll need is an adjustable bench and something to elevate your heels and the bench. . The plan contains four distinct phases, guiding you from endurance through to explosive power. The bro-split wont be as effective as other workout programs for beginners. 7) Consume mostly water and cut down on . TI$nDxaUoV>~CgW}8Rmsg\6F>a$I$I$IV:(7C=.2wu( 0000063364 00000 n 0000026934 00000 n I included trap work in Shoulder Day because traps are, technically, a shoulder muscle. January 10, 2023. iStock.com. You can learn more about squatting in the article Squats for seniors [Technique and progression]. 0000050793 00000 n 1. This is useful to create a "V shape" and train the upper body. 0!IEXnJ%buytrb?tvxGFeYYxVU.CFk: n-N {:C\n^UK.+8lu6h&~ Which ones to choose? 0000022077 00000 n 0000064775 00000 n 6 Day Push/Pull/Legs (PPL) Dumbbell Workout Plan To Build Muscle, Full-body 6 Day Dumbbell Workout Routine at Home, DB Bro-Split 6 Day Workout Plan to Maintain Muscles, Weekly Gym Machine Workout Routine with Free PDF, Free 8 Week Kettlebell Program for Athleticism, 10 Resistance Band Exercises for Back and Shoulders with a Workout Routine, 4 Day Powerlifting Program for Ultimate Strength w/PDF, List of 53 Low Calorie Foods for Weight Loss w/PDF, Check Out The Ultimate 3-Month Dumbbell Workout Plan on, A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men, PPL 6 Day Gym Workout For Strength And Hypertrophy, 6-Day Full-Body Dumbbell Workout Routine PDF. 0000034334 00000 n When we lift using a dumbbell, it trains our chest to be well-built. But that is a one-time purchase and is well worth considering. Do not exceed weight limits of the exercise device. See the Top 10, Read More Top 10 Resistance Band ExercisesContinue, How much should I Bench Press? Probably one of the most asked question faced by bodybuilders. So its best to check it in a couple of days. ]$ckCGS27@"= 0000062801 00000 n This program will target basically every single muscle you have in your body, so getting those muscle loose is crucial. The blank printable workout log is identical to the Workout Log Template for Excel (below), so if you have a regular weekly workout program, you can save time by listing the exercises and saving a copy of your workout log . That angle setting comes in handy for decline presses youll be doing for chest work. 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Dumbbell Bicep Curl: 3 sets x 15 reps. Keep it long when you lift heavy and short when you lift light dumbbells. Day 5 - Hamstrings and Glutes. To notify the VA of this broken link, please Contact the VA with the URL of the page you are trying to reach . 1. Dumbbell Shrug 3 12 - 15 If a dumbbell only workout sounds like your cup of tea, you're at the right place. We can not define the best dumbbell workout. The 12-Week Dumbbell Workout Plan (with pdf) is designed to take you through multiple phases of fitness. Longer if you can stand the discomfort. 0000040192 00000 n 0000004502 00000 n Assembly and Owner's Manual. After another week you do 3 sets of each exercise. 3 !1AQa"q2B#$Rb34rC%Scs5&DTdEt6UeuF'Vfv7GWgw ? Ive built in rest days that should allow your muscles to recover and grow, assuming youre eating right and getting enough sleep. And a good nights sleep is essential 0000005463 00000 n I have spoken about why dumbbells are ideal for working out, and I have outlined the recommended exercises, rest and diet But equally important is to discuss the equipment, i.e., the dumbbells Here you have several options, These are readily available from a variety of retailers both brick-and-mortar stores and Amazon adjustment, or any other type of adjustment mechanisms to a. comfortable start position. 0000034710 00000 n The block style can get a little awkward for exercises like shoulder presses or DB squats. Thats why Ive created three types of 6-day dumbbell workout plans. 3) Don't stock junk food in the pantry. Rest. Mad Spotter hooks are also highly recommended to avoid dumbbell damage. This will give your body enough rest to recover in between workouts. An easy way Ive found to thing of it is by the angle of view where the movement is evident. 6 Weeks of THE WORK Workout Calendar. Experiment with letting the dumbbells track naturally, and you may find that your hands naturally come together at the top with palms facing each other. Week 4. Rest days should allow for your muscles to bounce back from your hard work. P/P/L/rest/P/P/L during a week). Basically, it is all up to you to decide which workout split to follow. %PDF-1.5 % For the best possible program, and for the uber-serious resistance exerciser, you need a well-outfitted home gym or a commercial fitness center where youve got at least a heavy duty cable machine and a barbell or hex bar. And now. Printable Dumbbell Workout Charts Template Business Psd Excel. But, this time you have to do it by raising your two hands at the same time. Moreover, you can have energy drinks, pre-workout meals, or creatine before the workout to boost your stamina during the training. 0000010364 00000 n 0000061778 00000 n 0000056450 00000 n The Ultimate 12 Week Strength Training Program (Free PDF), prolonged stretch can build muscle thickness. $$''$$53335;;;;;;;;;; 1 " A set can be built up over a period of time, By the time you have a decent range of weights, you will need space or a proper rack. And a complete dumbbell workout routine for men can be done almost anywhere. My personal preference are the chamfered grips that are wider in the middle and tapered toward the ends. 1. In this 12 Week Dumbbell Workout Plan you'll find a routine that can add muscle, and shape to what you have now. They favor a wide range of leg lengths and dont require auxiliary foot dorsiflexion work. Training with only dumbbells is enough to get results if it's done right. If you desire, you can build a 15-20 minutes stand-alone routine that works every body part or you can simply . However, it also depends on how your body responds to the training, what you consume to build muscles, how much rest you give to your muscles and how consistently you workout. 0000064531 00000 n When you set them down, they dont roll away like the round bells do. 0000061188 00000 n Required fields are marked *, $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["c1cf0462-3e1e-44a8-8332-77c6ac55a599"]); }), $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["9d2facf9-7c29-4f3c-88ae-d6472ba47a43"]); }), $MMT = window.$MMT || {}; $MMT.cmd = $MMT.cmd || [];$MMT.cmd.push(function(){ $MMT.display.slots.push(["828c44b6-b3f6-4298-8281-9b9b5276014f"]); }). Since these workouts are full body workouts, it is best to have a rest day in between your work out days. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. In this 12 Week Dumbbell Workout Plan youll find a routine that can add muscle, and shape to what you have now. You're going to feel fantastic, even with just a simple workout with dumbbells. ,9YHof5|?Ot|9>]Q,88 N_8c9 x@s]c Includes sharp illustrations and detailed descriptions on eight key arm exercises (Dumbbell Curl, Alternate Dumbbell Curl, Barbell Curl, Concentration Curl, Preacher Curl, Reverse Curl, Wrist Curl, Reverse Wrist Curl), and a breakdown of the major muscles of the region. Here, Im going to share three types of 6-Day Dumbbell Workout Plan (with PDF) to help you build up lean body mass and strength over time. Can You Build Muscle Using Dumbbells Only? 0000048293 00000 n 0000063033 00000 n Spread the leg as wide as the shoulder. Yes, you can. Squeeze each rep hard at the top and pause for a second or two at the bottom of each rep. Use 1 to 2 RIR until you master the exercises. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program. Warm-ups are important for anyone and even more crucial for older adults. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. 2. Now having established the advantages of working with dumbbells, lets talk about the exercises themselves and the routine which should consist of one or two exercises for each of the following muscle groups: 3. In other words, how many more reps can you actually do with good form? Sagittal divides right and left sides. Ladies today want shapely, toned glutes. My Fit Life Gym Dumbbell and Core Workout Poster Laminated : Illustrated Guide with 40 Exercises for Full Body and Core : Hang in Your Home or Gym, for Men & Women, 24" x 36" : Amazon.co.uk: Sports & Outdoors . Whether youre a beginner or intermediate, If you work out with only dumbbells at home or the gym, you can save one of your favorite DB workout routines from this article. This is called hypertrophy. Your central nervous system (CNS) receives overload during intense training along with your muscles. Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Increase your RIR if youre having a bad day in the gym. 6) Use the dumbbells that are heavy enough to be challenging, so youll have to put your full strength to complete the suggested repetitions. Metal-only DBs can have a single weight on each end, or a stack of discs. For example, you could perform this program on Monday, Wednesday, and Friday. Hold two dumbbells with each hand. Your glutes are one of your bodys largest muscles. The old-school spherical weights look really badass, like the strongmen of yesteryear, but theyre not nearly as popular or easy to find as the disc-shaped cousins. Pop Squat: 3 sets of 10 to 12 reps. Cossack Squat: 3 sets of 10 reps on each side. This allows for high frequency training while still allowing time for muscles to recover from the previous workout. Working out with dumbbell weights and resistance bands puts your muscles under stress, allowing them to rebuild through and become . If applicable, adjust seat pads, leg pads, foot pads, range of motion. So the next week, continue with the same weight until you could comfortably do a 13th or 14th rep. Then raise the weight so that youre back to only being able to do 10 reps with good form. Planes separate the body with imaginary dividing lines to describe anatomical position. Friday: Pull Day: Back and Biceps. Romanian Deadlift: 8 reps x 3. Directions. Hammer curls. From eouaiib.com With heels elevated, the ankle doesnt need to bend nearly as much to allow the upper and lower legs to come together. 0000058566 00000 n 22 Minute Hard Corps Workout Calendar. Constant Muscle Tension or Time Under Tension The Best Bodybuilding Routine For The Older Man In the, Read More Constant Muscle Tension The Best Bodybuilding Routine For The Older Man?Continue, By continuing to browse the site you are agreeing to our use of cookies, And a complete dumbbell workout routine for men can be done almost anywhere, But first, to help you on your way, you can now get, One of the big advantages is that you can do a full-body dumbbell workout with a minimum of equipment. A dumbbell is also a good option when we want to gain lean muscle mass wholly. Transverse movements are twisting motions, where the body is moving side to side. You can do many mass-building exercises to increase muscle mass, such as bench press, squat, overhead press, deadlift, and dumbbell rowing. Still, there are some time-tested dumbbell exercises that can get the job done. Chest Day in our 12 Week Dumbbell Workout Plan features three DB bench presses. This may sound weird since the exercises are called presses. Dumbbell cleanWe are required to prepare two dumbbells in this exercise. Dumbbells are great for working the major muscles groups in your lower body, including your gluetal muscles, hamstrings, and quadriceps. 2 sets of 10-15 reps. 1 minute rest between sets. 0000026880 00000 n 3) Doing the total body workout six days a week will help you gain strength and endurance and allow you to build a shred physique over time. Brace your core. Totally up to you. He holds a journalism degree from the University of North Texas, where he competed in powerlifting. Dont confuse this with the concept of intentionally moving the weight slowly, even if you could move it faster if you could. This is the starting position. You can get them with or without stands. How to do it: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Front Lunges: 3 sets of 10 reps on each side. 0000048220 00000 n "\="a e3Y^3q#uY]'N-$wWq]!pj*`WMYJuW3ieT>:t.i#kY:;zf8/4J#:{=E`$bpCGs.+ukc#q\9.=LVEX{/FhI]L;zESpw-Rso$^W1FY'q!fu"1Q W[wVW55 \#]^88H1yLOk!]&IU.VPaqK!oc}X`mmB[sl%_{ c@'!I{sZ~yMCH'zgn gW}s.0S&H)7o]C? Stick around and I will show you how to workout with light weights to build muscle. ',UV>.jV2{ _FTk{?IOkF/ h2H/TUI=+ge[][Z]5+Ru!s/G_r [,uu;. 0000052907 00000 n All you need is a complete set of dumbbells, motivation, and the right program (i.e. 0000027158 00000 n Think squeeze as you move the weights up and down through the concentric and eccentric phases of the press. The exercises in this program have been carefully selected and grouped using lengthy periods of experimentation and research of the clinical data on resistance exercise. The US Department of health recommends us to exercise 150 minutes of moderate aerobic exercise in a day. Move dumbbells outward in a wide arch fashion, while keeping the elbows slightly bent. 0000063599 00000 n Then, squat and stand up steady. Add to Favorites Male Weight Training Exercises, Barbell Exercises . /\`aKwwwhJI)KLS$IM)1HR%)wHitN0JbRHLOL2xO R%4R#D' d{JIuL Day 2- Back & Abs. 0000047483 00000 n 1 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB]/ExtGState<>>>>> endobj 4 0 obj<>stream Ball Exercises for Seniors: Best Stability Ball Exercises, Medicine Ball, Bosu Ball & More. 0000062228 00000 n The plan contains four distinct phases, guiding you from endurance through to explosive power. The bench press is widely regarded as the most important exercise for, Read More How Much Should I Bench Press?Continue. Flat DB Press involves the pec major and anterior delts in pretty much equal degrees. The Ultimate Full-Body Dumbbell Workout. Best Dumbbell Exercises of All Time. Theres nothing worse than getting started on a heavy set of bench press and pulling a pectoral muscle, which could have easily been prevented with some simple chest stretches. The purpose of your free workout plan is to give those of you with limited access to equipment a chance to achieve your fitness goals. Once you complete this 6-day dumbbell workout program for the suggested time, you can move on to the gym exercises program if you like. I'm an online personal trainer, fitness blogger, and fitness enthusiast. All of these exercises are in Dumbbell Stack 52 exercise cards (available in our store or on Amazon.com). Incline Dumbbell Bench Press 4 8 - 12 4. Take it easy on Day 6 and get ready for another week of hard, productive muscle-building. 0000042297 00000 n The page name may have changed, or the page has been removed. We apologize for any inconvenience. I am blessed to having come through your page my friend. By the way, Im going to update the program because I think it needs some changes. LIIFT4 Workout Calendar. 8 0 obj <> endobj xref 8 132 0000000016 00000 n 0000060835 00000 n Working out for the 6 days allows you to train your muscles at least twice a week and help you beef up muscles demonstrated in a meta-analysis researched by Sports Medicine.2 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis Sports Medicine. Repeat each 30-Day Workout Plan 2-3 times until you reach the next trimester. After every workout, your muscles need to rebuild your muscles and for this you need rest. None of thats an issue with heel-elevated so anyone can get a full ROM. 0000008208 00000 n 4) The bro-split means training only one muscle group in one day. 2) Pick healthier options for breakfast. 3. 0000015826 00000 n Read the article. 0000040760 00000 n A more active lever means more target muscle involvement and greater potential gains. this one!). Perry Mykleby, ACE CPT. Transform :20 Workout Calendar. This is another version of dumbbell exercise that you might also familiar. Dumbbell clean. Dumbbells work great for building capped delts and thickness around the shoulders. As with any resistance training exercise, progressive overload and proper biomechanics are what makes the difference. Or you can keep doing it till the time youll enjoy and see the benefits. Dumbbell Chest Fly. 0000005189 00000 n Z&`h;sfbf=>nQ`Du@:5"UO{M7I|*>ur-e6]{m|OhBc/,4Y2 @lNUP9=^GKQq k 0zu^]IA5i]It %Q8R| A goblet squat for instance. If youre new to resistance training, expect to see some impressive gains. If you use the correct form, youll feel this in the upper region of the chest near your collarbone and the area just below it near your mid-sternum. Decline DB Press slightly biases the sterno-costal (lower pec) region; however, data shows that this pressing angle may be biomechanically best for training the entire pec. 0000063814 00000 n You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program. We can say that it's the best if it suits our needs and the current condition of our body. Put on some great tunes and channel your inner warrior. We also have more printable poster you may like: Printable For 3 Graders All About Me PostersPrintable First Aid Poster Printable Thank You Posters. Finally, the heel-elevated stance provides some surprise hip adductor work. When you can do the next set as well or better than you did the set before, get after it. Now let's have a brief look at each exercise. Keep lowering dumbbells until elbows are level with the body. 3. Make certain that the adjusting mechanism is. Workouts. Slowly lower dumbbells and repeat. Rest one to three minutes between your last intense sets. 0000039744 00000 n 0000011641 00000 n And even more, dumbbell exercises for beginners are the ideal way to start bodybuilding, Now having established the advantages of working with dumbbells, lets talk about the exercises themselves and the routine which should consist of one or two exercises for each of the following muscle groups: Decline Seated Bicep Curls. Frontal is looking from (you guessed it), the front. during these challenging times.You will repeat these workouts each week for six weeks, giving you time to both learn the exercises and see improvements. Squat for a moment and immediately stand up, bring the barbell upwards while turning your palms towards your shoulders. 0000006423 00000 n They are attractive and usually have a vinyl covering and a hexagonal head so no rolling around and no noise. And it does not progress hypertrophy much in the long run. m~'*bB Z#$? Dumbbell Arnold Press 4 8 - 10 3. 0000063699 00000 n He is an ACE-certified personal trainer and holds the ACE Orthopedic Exercise certification. Thanks very much Murshid and i am grateful to you for your excellent page in sharing valuable information to the public. The higher repetitions will help you boost strength while the heavier loads increase mass. $$''$$53335;;;;;;;;;; % " Whether you like a long pause at the bottom or not, calf raises should be performed slowly and under control. Bench Press? Continue moving the weight slowly, even with just a simple with! Function independently and can move in sagittal, frontal, and if you.. 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