Best Bicep And Shoulders Workouts With Flat Bench For Men
About
This specialized workout routine utilizes a flat bench in combination with various weight equipment, such as free weights, cables, or bands, aiming to target and develop the biceps and shoulders.
By strategically positioning the body, the exercises focus on enhancing the effectiveness of upper body movements.
The routine is adapted to optimize muscle engagement, based on average male metrics (height: 5'10", weight: 180 lbs, age: 35), acknowledging variations due to individual capabilities.
The primary focus is on the deltoids, which play a critical role in shoulder mobility, supported by biceps involvement during pulling exercises and specific arm movements.
Attention to proper form ensures balanced progress and safety.
Workout 1
Shoulders
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Generate My PlanThe 2 Best Bicep and Shoulders Exercises with Flat Bench for Men
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1. Dumbbell Shoulder Press
SETS LOGGED6,772,064Shoulders Strength99 mScoreShoulders
Dumbbells
Flat BenchThe Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
How to do it
The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Seated Dumbbell Rear Delt Raise
SETS LOGGED736,963Shoulders Strength83 mScoreShouldersDumbbellsFlat BenchThe Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.
How to do it
The Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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