DumbbellThe bench press is one of the essential movements for exercising the chest muscles! It is also the most popular movement in the gym. Although it does not have the advantage of heavy weight, the dumbbell bench press is actually better for developing chest muscles!
Dumbbell bench press is much more difficult than barbell bench press! Dumbbells are more free and difficult to control. It is not easy to do a good dumbbell bench press! There are many details that require our special attention!
What I want to introduce to you today is the most basic technique for dumbbell bench press, and it is also the most important technique: how to pick up and put down the dumbbell!
The barbell bench press has a bench press rack, which makes it much easier to take out and put down the barbell! The dumbbell bench press is different! I believe everyone understands this deeply! Especially when bench pressing with heavy dumbbells, you may be at risk of injury if you are not careful!
Let’s take a look: "How to safely pick up and put down dumbbells? 》
Step 1 : You need to place the dumbbells on your legs!
Our goal when going to the gym is to learn how to lift heavy objects the right way! Many people are used to bendingGrab dumbbells at your waist, but this will put pressure on your lumbar spine.
What should you do?
Use deadlifts or squats Lift the dumbbells from the ground (maintain the natural curve of your back and use the strength of your legs and hips), and then put the dumbbells on your legs on the dumbbell bench!
The second step is to lie down and push up the dumbbells!
This step is the most critical step and the step most susceptible to injury. Whether the subsequent bench press process goes smoothly or not depends on this step!
Many people want to rely solely on the strength of their arms to place the dumbbells back, which is unwise! You need to use the strength of your legs, put the dumbbell on your thigh, put your toes on the ground slightly, then lift your leg, the dumbbell will rise accordingly, lift the dumbbell, and lie down!
It is recommended not to lift both legs together, as will be mentioned in the following video!
Step 3: Replay dumbbells safely!
Too many people lower the dumbbells and pull their shoulders due to poor posture, and many people throw the dumbbells casually. This is not a good practice!
What should you do?
When the action is completed,Straighten your arms, turn them inward slightly, adjust the dumbbells to an opposite grip, then raise your legs (bend your hips and knees 90 degrees), put the dumbbells on your thighs, and then stand up! (This is an easy-to-operate action. If you are not sure, you can watch the video!)
Summary: A good starting position and posture will make your movements smoother and safer. At the same time, you Good finishing positions are also needed to maintain your training gains! Don't overlook these details! Become a better bodybuilder!