Dumbbell Chest Press Pulses

Sit on a bench with your dumbbells resting on your thighs. Kick up with 1 leg at a time to get the dumbbells loaded near your chest before lowering yourself under control and planting the feet on the ground. Perform partial chest presses where you are pulsing with the pectoral muscles in the lengthened state. This is used to developed strength in the bottom of your press and to focus on pumping up the pecs as much as possible for chest development. The pectorals are only really used for the first few inches of the bench press so we are pulsing at the bottom to utilize them without breaks. You can lock the arms out for your last and final repetition. When you are done, you can lift your legs into the air and whip them down as you do a situp in order to sit upright with the weights on the hips before lowering them to the ground. This is an option if you don’t want to drop the weights to the left and right of you potentially hurting your shoulders or damaging the equipment or possibly injuring the people next to you.