Strength Training - Pro Athlete Dumbbell Bench Press

Kenny Carrington: Hi! I am Kenny Carrington here at Velocity, Alexandria, I am the Director here. I am here with Training with a Pro, Donna The Animal Wilkinson.

For our second segment of upper body strength we are going to do Dumbbell Bench Press from the top position. What we are on working here is obviously upper body strength; we are working on the rotator cuff muscles and a lot of core stability at the same time.

So, what we are going to do is, Donna is going to lay down, we are going to a bench press, but she is going to hold a weight up in the air at the top and then one arm is going to come down and come back up.

Still with the -- just like the regular bench press we want to make sure you always to have a spotter, spotting by the wrists.

Still keeping the four points on the surfaces, the feet on the ground, glutes on the bench, back and head all on the bench.

For this first set we are going to do eight each arm, its a warm-up set.

Coming down, bringing the weight down to the armpit, coming up, bringing the weight together at the top.

Now, we are going to go up and wait for the second set. Normally what we do for this is we are going to do -- normally we do four sets of eight. Donna right now is in season so we can have a little bit more weight so we are going to decrease the reps a little bit. So, for her today we are going four sets of six.

Now, we are going to move on to the second set, six each arm.

Two, good, punch it up quick, three, four, two more, come on, five, one more, come on, six, good work.

That concludes our segment about Dumbbell Bench.