In fitness movements, the flat dumbbell bench press is a very famous movement, and the flat dumbbell bench press also has many benefits, but the flat dumbbell bench press There are also some things to pay attention to, such as correct posture. So, what is the correct position for flat dumbbell bench press? Let’s take a look below.
Step 1
Lie your body flat on the bench, with your legs on both sides of the bench to relax.
Step 2
Hold a dumbbell in each hand and place it above our chest. After adjusting our breathing, we use our arms to push the dumbbell upward until our arms are straightened.
Step 3
At this time, our hands are parallel, and then we retract the dumbbells to our chest, and then start the movement again. Complete 20 presses at once.
What to pay attention to when doing flat 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.