Many people know about the dumbbell bench press. The dumbbell bench press is a good exercise exercise, and the dumbbell bench press also has many benefits. Of course, there are some particularities to the dumbbell bench press. I believe many people don’t know where to practice the dumbbell bench press. So, what to do with dumbbell bench press? Let’s take a look below.
What to do with dumbbell bench press
1. Like the barbell bench press, the dumbbell bench press is also a compound movement. There are many muscles used in the exercise. The main training areas are the chest muscles, triceps and anterior deltoid muscles, especially for The chest muscles have a very good training effect, while the concurrent training parts include the coracobrachialis, biceps, serratus anterior and forearm muscles.
2. In addition, compared with the barbell bench press, the dumbbell flat bench press moves in an arc and has a chest-clamping and adducting action, so it has a better training effect on the chest muscles.
3. At the same time, the dumbbell bench press drops lower, which can make the deltoid muscles pull larger, thereby better stimulating the deltoid muscles.
4. Finally, the dumbbell bench press is more unstable and can better exercise the stability of the rotator cuff and the balance of the arm.
Standard dumbbell flat bench press movements
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.