Dumbbell bench press

A beautiful pumped-up chest is an important element in the figure of any athlete, be it a man or a woman. There are many effective ways to target this target muscle group. Dumbbell bench press is just one of such available methods. In the article, we will tell you in detail how to do the bench press with dumbbells lying down, we will consider different variations of the exercise (bench press dumbbells lying on a horizontal and incline bench at an angle of 30-45 C), and we will suggest orientation programs and complexes for crossfit using this exercise.

The benefits of exercise

Dumbbell bench press is one of the basic exercises in CrossFit. Let's take a closer look at which muscles work when bench pressing dumbbells and what are the benefits of it. The biggest plus of the exercise is that thanks to it you can effectively load the pectoralis major muscles. Triceps and the front bundle of deltas also actively participate in the work. The biceps, as well as the latissimus dorsi, act as stabilizers during the exercise.

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During movement, the athlete performs a jerk movement of sports equipment upward. The benefits of a dumbbell bench press for an athlete is that this exercise allows him to work out the chest area of ​​the body well, as well as increase strength indicators in other exercises. This exercise is perfect for beginners and will be a good base for pumping your chest. Working under the supervision of a coach, a beginner athlete will be able to quickly take the first steps towards good shape. This exercise is very effective to start your training day.

Professionals need to do a dumbbell bench press to increase strength in a standard barbell exercise. Also, experienced athletes need to regularly change their training program. This exercise will help diversify the process of pumping your pectoral muscles. You can work out in the gym using the superset method. Combine the bench press with the dumbbell breeding and wide-arm push-ups. Do multiple sets of different exercises without rest.

Dumbbell press lying on a horizontal bench is also suitable for women. Girls should work with a comfortable weight for themselves. Before working with an iron, you can build basic strength with regular push-ups.

Dumbbell bench press technique

Most novice athletes who come to the gym for the first time make a huge number of mistakes. In the event that you are a complete beginner in the world of weightlifting, be sure to use the services of an experienced mentor, because the technique for performing a dumbbell bench press is not as simple as it seems from the outside. The trainer will help you draw up a training program, as well as advise you on nutrition issues. Already at the first workout, you can learn about the technical difficulties of the bench press and the rules for performing the exercise.

For beginners, it is recommended that the first time go to the gym in a pair with a friend. Pressing dumbbells lying up requires a special technique from the athlete. But if you do not have the opportunity to exercise with a partner, then remember the special algorithm for performing movements.

Before starting the exercise, you must select dumbbells of suitable weight. Work lightly at first. The first time an athlete needs to work on improving his technique. After you can do all the elements correctly, take on heavier sports equipment.

The technique for performing a dumbbell bench press is as follows:

1. Lift the dumbbells off the floor and onto your hips. With a jerky movement, you should lie on the bench and take the starting position.
2. Make yourself comfortable. Bend your back slightly at the lower back. The head and shoulders should be firmly pressed against the surface. Look up. It is also important that your feet are firmly on the floor with a full foot. Spread them slightly more than the width of your shoulders.
3. Secure the projectile tightly in your hands. The elbows should be straight or slightly bent.

   

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4. Begin to synchronously lower the dumbbells as you inhale, and squeeze them up during exhalation.

   

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5. As you move, firmly fix the position of your wrists.
6. Dumbbell press lying on a horizontal bench should be performed at the same amplitude as normal barbell work is done.
7. After you have finished doing the exercise, gently place the dumbbells on the floor. In the event that you work out in the gym together with a friend, he can take sports equipment from you.

Types of exercise

In order to better work out different sections of the pectoral muscles, experienced bodybuilders use different variations of the same exercise. You can do the dumbbell bench press in different positions and in different ways:

Incline Dumbbell Press

This exercise is ideal for pumping your upper chest. Before approaching, you should choose a bench that can be tilted. The most common set variation is the 30-degree (45-degree) dumbbell bench press.

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This type of exercise is best suited for athletes who already have some training experience. The athlete's deltas and triceps also receive additional load. The incline dumbbell press should be performed according to the same technical principles as the regular exercise.

Dumbbell bench press lying on an incline bench is also recommended for those athletes who require training in the upper chest. In the event that during the exercise you feel pain in your shoulders, you need to turn the dumbbells a little. This will reduce the stress on your shoulders.

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Dumbbell Press on a Bench with a Negative Bias

The negative incline dumbbell bench press is ideal for athletes who want to pump their lower chest and also bulge the target muscle group. During the exercise, the athlete also uses triceps and delts. To complete a set, you need to choose the right bench. The angle of negative slope should be between 30 and 45 degrees.

There are several nuances of the dumbbell bench press on a bench with a negative bias:

1. Suitable only for athletes who have been visiting the gym for a long time.
2. Dizziness is common in athletes. Do not sit upside down for long periods of time. Monitor your own condition.
3. It is very important to breathe correctly, do it smoothly and evenly.
4. The exercise can be performed on a special bench for the press.
5. An alternative to dumbbells can be a barbell or chains.
6. After the end of the set, rise carefully. You may need a safety net.

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Alternate dumbbell bench press

The exercise can be performed while on a bench with any incline. In this way, you can better work each hand in turn. Attention will be focused on the work of the left and right thoracic region. The essence of the exercise is to raise your hands up not simultaneously, but in turn.

Common mistakes athletes make

The dumbbell bench press is a basic exercise for both beginner athletes and professionals. Many athletes who have been in the gym for a long time continue to make many mistakes during heavy sets. Improper dumbbell technique can not only negatively affect muscle growth, but also cause injury.

To make your training process as efficient and safe as possible and avoid mistakes, use the following rules:

These rules will help any bodybuilder achieve results in a shorter time, as well as protect themselves from injury.

As you know, the dumbbell bench press can be done in many ways. To maximize the effectiveness of the exercise, do the exercise on a bench that is not too wide, but not too narrow (your torso should be in a stable position). You should stretch your chest well in the lower phase of the movement.

In the event that you are paired with a friend, ask him to give the dumbbells to your chest immediately. Back up each other when working with large weights. By going to the gym with someone you know, you can increase your results. Your friend will motivate you, and you will try to show better results.

There are shells that can be disassembled. If you train with these dumbbells, then you need to test them for strength. Protect Yourself from Injury Don't be afraid to experiment. Change the angles of the bench, the amplitude of movement of sports equipment. You should have a good feel for the target muscle group. Squeeze the dumbbells with the help of the efforts of the chest zone, and not the biceps and the whole body.

Training programs

Athletes perform a dumbbell bench press while training their pectoral muscles. To work out the chest area well, a split dumbbell bench press program is suitable. This means that the athlete must work two muscle groups in one visit to the gym.

Most popular programs:

This gives you extra time to rebuild your muscles. This dumbbell bench press program will help both beginners and professionals. When doing a dumbbell press lying on an incline bench or horizontal bench, you should understand what the main purpose of your session is. You can train for mass, strength and relief. To increase the muscle volume of the body, do work with large weights. Lift the projectile up 8-10 times. At the same time, fully load your pectoral muscles. If you take dumbbells of the maximum weight for you, then you will work for strength. It is enough for an athlete to do a bench press for just a couple of repetitions.

You can also work out the relief of the chest. This type of exercise is especially suitable for athletes who want to get dry. Perform upward dumbbell press with a comfortable weight. Do about fifteen reps. The number of approaches is approximately the same for all types of training. It will be enough for you to do 4 sets. The rest between them should not be too long, keep your muscles in good shape.

Can the exercise be done at home?

You can and should go in for sports in any conditions. To press a sports equipment up, you will need a pair of dumbbells, as well as a special bench. You can replace it with a regular rug. But there is a problem in that the athlete's range of motion will be incomplete.

It is best to buy large dumbbells from the store that you can disassemble. Thus, the athlete will be able to vary the load on the target muscle group.

If you do not yet have the opportunity to purchase sports equipment, at first you can replace them with heavy improvised means. But soon you will still need to buy a gym membership. In order to qualitatively build muscle mass, the load must constantly progress. If you just want to keep in shape, as well as slightly improve the relief of the chest, then the dumbbell bench press at home will be enough for you.

Differences between dumbbell and barbell presses

The dumbbell bench press is a basic exercise in bodybuilding and powerlifting. It is it that is part of the power triathlon. To maximize performance in barbell exercises (such as barbell clusters), the lifter performs an upward dumbbell press. There are several differences in working with these sports equipment. You can also highlight a number of advantages of training with dumbbells:

• Safety. It is not safe to exercise with a barbell in an empty gym. A heavy projectile can simply crush an athlete. If you are exercising without a partner or trainer, and are not confident in your abilities, then use dumbbells. They can be easily lowered down without injury.
• Range of motion. When working with a barbell, the athlete is limited by a clear trajectory of movement. The neck connects two hands. Thus, the athlete cannot increase the amplitude of the set. When working with a barbell, the pectoral muscles will not receive the proper load. By doing exercises with dumbbells, you will increase joint mobility. These movements are considered more natural for the bodybuilder's body.
• Possibility to improve coordination of movements. Since the athlete will need to perform exercises with two sports equipment at once, he will be able to quickly and effectively improve the neuromuscular connection in the human body. The athlete will improve the state of coordination of movements. This skill will also help in everyday life.
• Independence. Ability to work two hands in turn. This feature of the upward dumbbell press is very relevant for athletes after an injury. Additional stress on the target area will help correct the imbalance in the development of different thoracic regions. During the barbell press, only the strong arm will do the main work. Using dumbbells, the bodybuilder plunges the right and left sides of the body equally. Thus, it is possible to quickly eliminate the imbalance in the strength indicators, as well as in the proportions of the athlete's figure.
• Versatility. With the help of dumbbells, a bodybuilder can pump all muscle groups in the body. It is safe to work with this sports equipment and also very comfortable. A huge number of both basic and isolation movements are available to the athlete.
• The ability to use the projectile in different conditions. Dumbbells are small sports equipment that take up little space. It is very easy to store them at home. You can also take this shell with you during long trips by car. Thus, you can always effectively maintain your physical condition.

In addition to the positives, there are a number of downsides to doing the bench press with dumbbells. The main disadvantage is the small weight of the shells. To train effectively, you must have a huge number of dumbbells.But the problem can be solved by purchasing a gym membership. Even in the simplest rocking chair, you can find a sports equipment that will suit you for exercise.

Alternative breast pumping methods

There are many exercises that can be performed in one session along with the bench press of dumbbells:

• Pushups. The easiest way to work out the target muscle group is considered to be regular push-ups. The principle of the exercise is very simple. You can do push-ups even during homework.
  
• Crossover. Crossover crossover allows the athlete to pump the inside, top or bottom of the pectoral muscles (depending on the position of the arms and body).

  

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• Raising hands with dumbbells. The exercise will enable the bodybuilder to work out the desired muscle with high quality and precision. This is one of the most effective isolation exercises. Breeding is recommended at the end of the training day.

  

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• Dips on the uneven bars. In addition to the pectoral muscles, a huge number of body parts are involved in the work. With the help of the parallel bars, you can effectively load your arms, shoulder girdle, back. In addition, you will improve the condition of the stabilizing muscles of the trunk and abdominal muscles of the press.

  

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Dumbbell bench press will help the athlete increase strength in other exercises. This is one of the most popular breast pumping methods. Vary the angle of the bench during sets to work more effectively on different areas of the chest.

In addition to doing the usual bench press of dumbbells, you must comprehensively develop the body. Train all muscle groups in the gym. Eating well is also important. It is the correct and balanced meals that will help the athlete gain some muscle mass, as well as lose those extra pounds.

Watch the video: 220lb100kg INCLINE DUMBBELL PRESS X5 (November 2024).