Looks okay considering you only have dumbbells. But hey, if this routine giving you result, its good to go.

Aha..finally someone who does jump rope as well for cardio
Can I know the weights for the dumbbells that you're using?

seems good bro. i started last 2 years at home with a pair of dumbells too.

but then it become so easy since i cant find a heavier dumbell to progress.

get into the gym if u can. so much easier.

If your arm 'melted' while doing the dumbbell floor press and flys, it means that you aren't using the intended muscle for that workout. Your mind-muscle connection is not good

Dude, there is a journal section.

The figure above showing the upper body with arms at different angles is for targeting different almuscles during bench pressing movement..

If you're arms is winged 90 degree with respect to your torso, means you're utilizing shoulder muscles plus little triceps muscles during pressing movement, and due to flexibility issue, some people who did bench pressing this way may not be doing full range motion coz it can be bad for rotator cuffs..

If you're arms is closer to you torso, almost parallel, it targets triceps as in close grip bench press movements, by doing this you'll utilizing your triceps and less power coming from shoulder. By doing this you can do full range of motion as it doesn't involve rotator cuff problems..

Both ways can also target your chest muscle provided you go low enough to feel the stretch in your pectorials..

Personally, when bench pressing, my angle is at somewhere between 70-80 degree with respect to my torso, and I go as low as 2-3 inches above my chest before pressing up..and i I still feel great pump to my pectorials..

But normally, my triceps will failed first before my chest, well bcoz logically triceps is small muscle, and chest is big muscle, off course tricep will failed first, so to complete my sets, lets's say I'm doing 10 reps and my triceps failed at 6-7 reps, I asked someone to support me for last 3-4 reps at the top end of movement which involved triceps, this way I'll be able to exhaust my chest without worrying about my tricep failure..

Well, some people may like to separate out the movements in bench press, eg focus on bottom end for chest, and top end of triceps, i think this is just to help overcome the weak link but full range of motion is always the best..

This is from my experience 4 years in gym and some reading materials too

I dids't say the you must let the elbow go below the chest to feel the pump, but you must go LOW enough so that you'll feel the stretch in your pecs..the issue is only when you go low enough with this two different angles of arms with respect to your torso, it gives an impact to your rotator cuffs..hence, meaning you must adjust so that your angle is at somewhere between 70-80 degree for me, that I can go as low without having rotator cuff issues..

Pertaining to your exercise, which you're actually doing everything on a floor, doens't matter on carpet or hard cold floor, it only means one thing, your elbow WILL NOT go below parallel, means most probably it will not touch your chest unless you're having big chest which it already touches the chest when you go parallel..however, please do note that the exercise which you're currently doing is called a "FLOOR PRESS" and this exercise mainly focuses on top end of bench press movement, and most probably your chest is not being targeted as per what you wanted..

Hence, my suggestion is that, to counter this, either you do push ups and go LOW to stretch your pecs or do a bench press and go LOW enough so that you'll feel the stretch in your pecs..

One more thing, raising and retracting has nothing to do with the elbow angle, it just shows you how your pectorial is being work out and exhaustion process that takes place..

Good luck in trying and experimenting that!

Actually, you don't need to buy the fancy expensive bench which cost you a bundle, you can always look at some alternatives like floor surfaces with elevations so you can achieve that leverage you need..

But personally, I do have my own bench press equipment in my room..so whenever I feel like pumping my chest, I just sit on the bench and do it!

Later I showed you some of my bench press equipment and me doing some bench presses to you!

http://www.youtube.com/watch?v=Xr5_mpXspLg&feature=youtu.be

This is me doing 84kg (185lb) bench press, almost full range, keep it 2 inches above chest, no locking out..

You can see the bench press rack from here, it is actually a combination of curl machine bar at the front, and also can do seated shoulder press with this rack..

You can that there's a pin (not really a pin but more like a piece of metal sticking out at the bench structure) to place the barbell just in case you failed during bench press..

This is old video though..not I can do 94kg x 8 reps..

Locking out means you straighten out your elbow, allowing the joints and bone structure to take the load on top of the movement, therefore resting your target muscle grp, pecs in this case.

You locked out. Try going lower though, touch the solar plexus at the bottom of the movement. Don't bounce it you're worried about form.

Thanks for the advice. However, I've done some quite detail research too regarding the bench press movement and anatomically..and I've also consulted advice from very experienced trainers in msia with weights..and the explanation that they gave to me is a scientifically logical which I have experiment on for quite some years..

And from my post, I did mentioned that I did a full (touch chest) bench press during my early years, during that time when I have no knowledge on the correct form and anatomy to avoid injuries.. Yes, I've to agree on your statement that some people can touch their chest without having any pains, is either two reasons: one, when they do touch their chest, the elbow angle with respect to their torso is 90 degrees and this does not stress their shoulder with less rotation, but for some people, when they touch their chest, the elbow angle are slightly or far below 90 degrees, which causes great shoulder rotation stress to their rotators, hence IF, ONLY IF, their rotator is not being strengthen, then that is the cause of injuries..

However, in my case, I experienced shoulder rotation stress when going low as touching the chest, so I purposely let some gap like 2 inches of my chest, and guess what, the pain goes away and no more rotator cuff issue..

Another alternative for me is to strengthen my rotators using some of rotator cuff exercises as per link below:

http://www.bodybuilding.com/fun/criticalbench24.htm

However, I haven't actually tested it out as some of my frens I saw them doing it, but not for the sake of benching but more for arm wrestling..this might be the key but yeah I'll just stick to the 2 inches off bench press.. haha..

Another way is that to follow the powerlifter form, where arching, sticking out chest, feet in, elbow in is required.. I've also ask some personal trainer regarding this and they suggest this method to avoid rotator problems, but for me, I've haven't yet decided to change to this type of lift coz it might just bring my poundages down just switching to this form, but it works for those seeking only power..

However, I still used dumbbells for exhaustion..Smith is ok, but I prefer freeweights..

Thanks for your advice! How long you've been gymming? I saw your 3 plates Smith Bench! Keep on pumping iron!

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Added on October 19, 2012, 8:02 pm

Well, thanks for the compliment.. I started with only 40kg x 10 reps 4 years ago..my simple advice yet proven is, keep doing it, and do it smartly!

Tips? Well, you could always google "How to increase bench press".. there's a lot of article out there telling how to increase one's bench..

Good luck! Nice to meet you too..

I see..I used to be an underweight person, 52kg in 2008..now currently weight 77-78kg today.. I feel like some kind of achievements..previously my bodyfat is pretty low around 11%..now is 24-25%.. need to control food intake now..haha..you look really big for 76kg man..what is your height? how long you've been ironing? Where do you guys actually train?

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Added on October 20, 2012, 8:44 am

Sure, but I suppose you're using dumbbells for your routine? Cause i think that the rotator cuff exercise is meant for the barbell bench, cause it is also one of the advantage of using dumbbells, which is the eccentric and concentric movements can be adjusted according to human anatomy..let's say for downward phase (eccentric) you wrist adjust so that it is slightly angled outward to suit your natural anatomy movements..

But no harm for you to try the rotator exercises..please do share once you tried it out..

Yeah, in fact for any exercise, it is advisable to reach your plateau at the end of each set (last rep).. You can lower your weight for each subsequent sets or lower your reps for each subsequent sets..eg 1st rep you're duin concentrated curl with 10kg dumbbell for 8 reps, 2nd set you can either do 10kg curl 6 reps or 8kg curl 8 reps, both must be till failure.

Noted that you can also go up to no failure, so that you can recover faster for each exercise..but this also means not utilizing the first set that you are doing and that is a waste!

going to failure for each set stresses out the CNS. stress it out often enough it becomes detrimental to strength gains.

especially for compound work.

food for thought.

pretty obvious isnt it? dont go to failure for every set.

the way i do it, i'll only fail for my last sets for my major lifts. depending on how i feel that day i might go all out on the second last set as well, but the first 2 are never to failure. (does not include warm ups)

for accessory work though, ie bicep curls, tricep pulldowns etc etc doesnt really matter, sometimes to failure, sometimes not. depends on mood.

rep ranges are totally another subject altogether. that depends on you really..

hmmm i think ill use this as a reference for myself as well! currently using 3kg dumbbells. must go shopping already to get heavier dumbbells

Blend your HL 1 cup with supplements such as Horley Awesome Mass..from 12.5g protein per cup of HL 250mL up to 39-40g protein per cup of HL blend with awesome mass 250mL..

The above only constitute of protein based food, to be accurate, take into account carb based protein content too..eg 2 slices of bread also contains some protein, white rice contains insulin, etc..

If you eat non-white eggs be sure to throw the yolk to avoid cholesterol intake too high..maximum limit for cholesterol is 300mg..one egg is already 180mg..so if you take 5-6++ eggs then you know the consequence..