All I have are typical things at home...I don't have an incline bench or a bench for that matter...so I use a swiss ball to handle my bench pressing with dumbbells.
That statement above are usually found at bodybuilding forum. Actually it;s no problem if we don't have any gym equipment at home, we still can doing exercises with other alternating equipment. For example if we do not have incline bench we can use a swiss ball to doing bench pressing with dumbbells.
Bellows are the step to doing for 4 weeks exercises using Swiss_Ball dumbbells press to make your chest and back more bigger and stronger :
WEEKS 1 & 2 : 2 sets of 6–8
WEEKS 3 & 4 : 2 or 3 sets of 6–8, after a thorough warmup with lighter weights
- Grab a pair of dumbbells and position your self on your back on a Swiss ball so your torso is at a 45-degree angle to the floor.
- Hold the dumbbells just outside your shoulders at about jaw level, with your palms facing forward.
- Press one dumbbell overhead so the weight is above your chin at the top of the move. As you lower it, press the other.
- Alternate until you finish the set.
Alternate the arm you start with on each set. If you’re doing an odd number of sets, start with your weaker arm on the first and third sets.