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Flat Bench Dumbbell Press - Phase 4
Flat Bench Dumbbell Press  - Phase 4 - Hypertrophy Phase 2 - Day 4: Welcome to day 4 of the second phase of hypertrophy training. We'll be doing the chest & biceps today & exercise 1 is the dumbbell press, this time on a flat bench instead of an incline. Controlling the dumbbells on the way down, keep the motion nice & slow before squeezing the chest to get the weight back up to the top. Being a flat bench, you will be working the whole pec. As it is the first exercise for the chest, complete a warm up set of 15 reps before doing 3 working sets of 12, 10 & finally 8 reps. Don't forget to pryamid the weight up as you go & only resting for 1.5 minutes in between sets. - Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder
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