Dumbbell Bench Press

6 Misunderstandings That Dumbbell Bench Press Is Easy To Commit

A dumbbell bench press is a great chest muscle training action. Different from barbells, a dumbbell bench press has more freedom and can train more flexibly, so this action has become an indispensable action in chest muscle training.


A dumbbell bench press can make your pectoralis major muscles become fuller and stronger. People who do dumbbell bench press can be seen almost everywhere in the gym, but this action may be one of the most likely to make mistakes.

Compared with the barbell bench press, this exercise is more difficult to master. If you do it wrong, your pectoral muscles will basically not grow.

1.To retract the arms horizontally

The mechanics of this action is very simple because the function of the pectoral muscles is to retract the arms horizontally. Keep this in mind during the action. Many people are almost straight up and down when they are bench pressing, although they can push larger ones. Weight, but the training effect is minimal.

2.warm up

Before the bench press, it is recommended to warm up with a very lightweight, the purpose is to familiarize yourself with the movement and prepare the muscle fibers. Before bench press, arching the lower back is helpful for training. This can slightly change the angle of the sternum so that the chest can stand up more, and help you keep your shoulders back when you bench press, and make your chest bigger. To achieve better stimulation of the muscles, this posture is suitable for all bench presses.

3.Don’t start from the bottom

When doing any kind of pushing action, don’t start from the bottom because it is more difficult to adjust, especially when the weight is heavy. When pushing, pull your shoulders back as much as possible to bring your shoulder blades closer, and then bend your elbows slightly when you go down. Your hands should be directly above your elbows so that you can exert more force.

4.Don’t simply pushing up

When pushing upwards, imagine that the two elbows are brought close together, so that there will be an adduction movement, rather than simply pushing up, and at the same time contracting the chest muscles as much as possible at the top of the movement.

5.When lowering, you have to descend to a position where the chest muscles have a very strong sense of stretching, so as to give the muscles the greatest degree of movement stroke.

This is very important. It can directly affect your training effect, and it is in the push Time will make the muscles more vigorous, and sufficient stretching and sufficient contraction will make the muscles more stressed and maximized stimulation.
A common mistake most people make during the action is that when pushing up, the shoulders will follow forward. This kind of training effect is very low, because, at this time, the pectoral muscles are basically weakened. The anterior deltoid muscle is exerting force, so in the process of pushing, keep your shoulders in a state of receding.

6.Elbow position

The position of the elbow is also a problem. If the elbow is too close to the body, then you will practice more to the three heads, the stimulation of the chest muscles will be relatively small, and it is not recommended to raise your hands flat, which will make your shoulders feel Discomfort, especially in the case of heavyweight, and the force of the deltoid muscle will increase. It is recommended that the elbows be slightly retracted, and the angle with the body is about 70°, which is the best posture.

If your chest is weak, you need a lot of practice to lay a good foundation for the movement, and don’t be obsessed with a heavyweight.
For you with immature movements, obviously, there is no effect. Don’t be afraid to lower the weight. Even with a small weight, the training effect is quite good under the condition of standard movement.

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