Standard action and quantity of dumbbell bench press
1. Full analysis of dumbbell bench press
This action of dumbbell bench press In fact, the most targeted is our pectoralis major, and this action is not only for exercising the pectoralis major, but at the same time when exercising the pectoralis major, our deltoid and triceps can also be exercised. A little exercise. However, our preparation posture should also be done well. First, people should lie on a flat stool, and then rely on our head, upper back and buttocks to obtain a certain support point and stability. Then add two feet apart on the ground, so that the body can be completely stabilized. Sink the shoulders, tighten our shoulder blades, bend both elbows, and then hold the dumbbells with the eyes facing each other. The axis of the dumbbells is above the nipples, about 1 cm above.
2. Action process
The process of action requires special attention. We all know that this action is to be pushed upwards. , the dumbbells should also be slightly biased forward, showing a parabolic trajectory. In this process, the most important thing to pay attention to is that our scapulae continue to tighten, so as to be effective. When doing it, you should also push the arms straight and add in, so that the two arms are opened to the sides, and then slowly bend, and the dumbbells will fall vertically. The degree of descent is roughly the same as the height of the body, which is the push-up action. During the process, the breathing method is also very particular. Everyone needs to rest and inhale when lifting up and exhale when falling.
3. Movement skills
This movement also has movement skills. Gently “floating up” feels like it’s not under the control of consciousness. Only in this way can the chest muscles start to work, which can also prevent the dumbbells from falling to a certain extent. When the dumbbells are lowered, the speed should also be controlled. The slow speed is the best. drop down. If you want to increase the intensity of the training, when you reach the highest point, you can immediately lower the dumbbells and keep the movement smooth. Keep your chest tight throughout the press. Imagine that the chest muscles are pressing dumbbells, not the triceps arms or the shoulder delts. During the movement, everyone should avoid using these two muscles to help everyone complete the training.
Common mistakes in dumbbell bench press
1, Inappropriate speed control
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When many people do dumbbell bench press, they tend to go up and down quickly, or go up and down slowly, etc. The way of going up quickly and going down quickly will make it difficult to feel the force of the chest muscles, and it will not be possible to use the chest to exert force better. However, going up and down slowly will make the triceps bear a lot of force and reduce the stimulation of the chest. In addition, the excessive participation of the triceps makes it easy to fatigue, which can also cause the bench press to be unable to continue, and the exercise of the chest muscles is insufficient.
When doing the dumbbell bench press, you should use your chest strength to push up quickly at the lowest point, and then use your chest strength to control the lowering slowly when you reach the highest point.
2. Bounce bench press
A common mistake made with speed control is to quickly lower the dumbbells when doing the dumbbell bench press , and then after reaching the lowest point, use the stretch reflex to immediately push up too quickly, which is very bad for muscle growth.
The correct way is to push it up immediately when it is pushed up, but in the process of pushing it to the highest point, it cannot be too slow or too fast.
3. Do a half bench press
It’s true that bench press training requires a lot of strength, but it’s not that the heavier the weight, the better. Many people use a lot of weight in the bench press, but they can only do half or less of the bench press, and they don’t get to the top of the bench press, and they don’t get the upper arms below the chest on the descent. This approach reduces too many muscle contraction processes, so that the muscles cannot be fully stretched and stimulated, which greatly reduces the exercise effect. Great power buffs are completely useless.
When doing the dumbbell bench press, you should do the full range of each, and you can’t just pursue heavy weights.
4. The shoulder blades are not tightened
When many people do dumbbell bench presses, the shoulder blades are often not tightened. The result of this is that the trainer’s shoulder joint becomes the fulcrum of the movement during the bench press, resulting in poor stability and excessive pressure on the shoulder joint, resulting in shoulder injury. Tightening the scapula can keep the shoulder stable and transmit the force directly to the bench press through the entire upper back, which can better exert force and avoid shoulder injury.
During the bench press, lie down on the bench first, then sink your shoulders, and then naturally retract your scapulae to tighten your scapulae. Remember not to tighten too much. Excessive tightening will result in two points on the back support bench, with the middle hanging in the air, resulting in instability of the shoulder joint.
5, Wrist joint not in neutral position
Wrist and wrist joint in wrong position in dumbbell bench press, wrist joint is far from neutral position , will put a lot of pressure on the wrist, resulting in wrist injury.
The correct way is: neutral wrists, the vertical line from the center of gravity of the dumbbells to the ground through the wrists, do not turn the wrists forward or backwards, and let the dumbbell power directly transmit to the forearms through the wrists.
6. Place the feet freely
In the dumbbell bench press, in addition to the main upper body force, the legs also need to be pressed on the ground to provide More sufficient strength, while maintaining the stability of the body. If the legs are out of order, it will cause the body to become less stable and unable to lift the weight that should be lifted.
The correct way to do this is when you are on the bench press, your legs don’t fall down naturally, fall on the ground, and use your feet to rub the ground forward to provide strength.
7. Excessive Arching of the Waist
Some people see that powerlifters have a great deal of flexing their waists during competition, so they are training themselves This is wrong and very dangerous. The goal of a powerlifter during competition is to lift heavier weights, not to train the pecs independently during competition. So they need to arch the entire waist, which shortens the distance the bar has to go up, and can lift more weight with full-body strength. However, the practice of ordinary trainers not only cannot exercise the chest better, but also leads to the use of low back strength, which greatly reduces the stimulation of the chest. The most serious thing is that this is still a very dangerous movement, and it is very easy to cause lumbar spine injuries under heavy weight. So be sure to avoid it!
The dumbbell bench press only requires the head, upper back and hips to keep in contact with the bench surface, and the waist can be slightly arched, which can tighten and stabilize the shoulder blades and make the shoulders close to the bench surface , will not cause borrowing with the movement when pushing up. But the distance between the waist and the stool surface should not be more than a fist at most.
8. Weak breathing and core
If you don’t breathe properly during the bench press, it will not only make it difficult to exert force, but also lead to weak core and weaken the body. Stability deteriorates.
The correct way to do this is to take a deep breath and sink your breath into your abdomen before you lift the dumbbells, then keep your core tight and hold your breath during the movement until you lower the barbell, and then perform Exhale. This way of breathing can greatly increase the internal pressure of the chest, thereby helping to stabilize the spine, supporting the core, protecting the lumbar spine, and making the upper body a stronger rigid support body.
