As for dumbbells, many of us know that in many exercises, dumbbells are needed, such as dumbbell bench press and dumbbell bench press. The bench press is also a good exercise. I believe many people don’t know what to pay attention to when doing the dumbbell flat bench press. So, what are the precautions for dumbbell bench press? Let’s take a look below.
Precautions for dumbbell bench press
Dumbbell bench press is a bench press performed with free equipment. Insufficient arm strength and inability to control the stability of the dumbbell can easily cause injuries. For safety reasons, dumbbell bench press is not recommended for beginner bodybuilders. It is best to use a Smith machine for barbell bench press. .
Do not arch your back and buttocks or hold your breath during the bench press. Doing so will cause the muscles to lose control and is dangerous.
Note that the wide-spaced bench press mainly exercises the pectoralis major muscles, while the narrow-spaced bench press mainly exercises the triceps. Of course, if the strength of the triceps brachii is not enough and you cannot bench press heavy weights, you will not be able to develop developed pectoralis major muscles. Therefore, the dumbbell bench press requires strong triceps muscles as a basic guarantee.
Standard movement of flat dumbbell bench press
1. Lie on your back on a flat bench with your feet flat on the ground; bend your elbows and hold the dumbbells, with your fists and eyes facing each other, the palms of your hands facing the direction of your legs, and the axis of the dumbbells located above your nipples (middle of the chest muscles), against Chest.
2. Push up, draw your elbows inward, and pinch your chest while holding your elbows. The dumbbells move upward and slightly forward, forming a parabolic motion. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not locate it exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect. Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. repeat.
3. Breathing method: Exhale through the nose when pushing up, and inhale through the mouth when returning.
How many times can you press dumbbells
1-5RM: This is a standard training method used to improve maximum muscle strength. If this is your goal, I suggest you do 1-5 exercises. The weight you lift is probably your 1RM (maximum weight) 85%, this method is not recommended for beginners! becauseIncorrect posture may lead to injury when using heavy weights!
6-12RM: This is the most classic training frequency, and it is also the training frequency used by most fitness enthusiasts! Focus on increasing muscle size! The matching weight is approximately between 70-84% 1RM
13+: The weight is less than 70% of 1RM, which is biased toward muscle endurance! Suitable for newbies! For novices, this is the best number of times. This number of times can develop correct posture and movement control. Therefore, it is recommended that students who are not yet proficient in movements start practicing with 13+ times and wait until the time is ripe before considering weight-bearing!