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             FITNESS TIPS FOR 1/22/2004           

Weight Training Working Out With Dumbells

Stretch Your Muscles to New Growth
Use Dumbells for a Full Range of Motion

In this high-tech, high-poundage day and age, dumbbells are 
often the forgotten tools of mass training. I notice more and more 
individuals at the gym using machines with limited ranges of 
motion or sticking with the heavy poundage promise of good old 
barbell training.

For many, if they pick up a dumbbell at all, itís to move it out of the 
way. Oh, they may throw in a few seated curls or some side laterals 
every now and then, but these usually come after their "heavy"

If youíre only using dumbbells for biceps and/or shoulder work, 
youíre missing out on a truly time-tested piece of equipment. In 
fact, Iíve been making some great gains by taking two or three
days a month and using nothing but dumbbell movements. Here 
are four of my favorites.

FLY: You can build fairly large pecs with barbell pressing 
movements, and you can develop some decent shape with cables 
and machines; but if youíre after full, clearly defined, muscular 
pecs, youíll want to get your dumbbell sets in.

I love training chest using dumbbells, and thereís nothing better for 
stretching those pecs to some serious new growth than Dumbbell 
Flyes. Flat Bench, Incline, DeclineóI use them all (though not
during the same session). 

The key to doing flyes successfully is control. Lower the weights 
with only slightly bent elbows. Throw your chest up towards the
ceiling to really emphasize a full stretch at the bottom of the rep. 

As you bring the weight up, concentrate on pulling your pecs 
together. Use light weights at first until youíre used to doing the 
movement with the emphasis entirely on your pecs. And never 
smash the weights together at the topópull them together and 
squeeze your pecs tight for a count of two.

Weight Lifting Dumbbell Exercises

Pull-Over: Another great dumbbell movement for the pecs. I do 
this exercise across a flat bench, and I keep my arms as straight 
as possible throughout the entire range of motion. Again, getting a 
full stretch is the key to stimulating muscle fibers for new growth 
and added definition.

With pull-overs I tend to like the 10-15 rep range. Itís important 
not to turn this exercise into a lat workout or a lying triceps 
extension. Keep your arms straight and focus on using the 
muscles in the chest to pull the weight to the eye-level position.

Lying Triceps Extensions: Yes, with dumbbells! The exercise is 
done in a similar way to the E-Z Curl or Straightbar French Press 
version. Lying on a flat bench, you begin with your arms extended
above you. Slowly lower both dumbbells simultaneously by 
bending at the elbows. Be sure to keep your upper arms perfectly 
straight and still.

Then simply push the dumbbells up and lockout at the top, 
squeezing your triceps as you do. I find that using dumbbells 
with this exercise from time to time, forces me to maintain perfect 
form andreally blasts my triceps. And the stretch I get is absolutely 

Be sure to give these movements a try and let me know what you 
think. Above all, donít forget about those dumbbells over on that 
rack in the corner.

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