The Dumbbell Bench Press Essential Technique
The dumbbell bench press is one of the most common chest exercises that can be performed at home or in the gym. This exercise is one of the core methods used to target the Pectoralis Major muscle. Additionally, it requires the input of the deltoids and triceps as well as using the biceps to stabilize the motion. The dumbbell bench press is a relatively basic exercise performed in a pushing manner that can be found in any serious strength trainer’s agenda.
This exercise is performed by laying flat on a bench press with two dumbbells in hand. The execution of the dumbbell bench press begins with the dumbbells at the side of the chest at the lowest point possible. This requires the Pectoralis Major muscle to start at a stretched position and will ensure that it is stressed throughout its range of motion. The arms are extended upwards towards the ceiling until the dumbbells essentially meet. The dumbbells are then slowly brought back down to their starting position and the exercise is repeated for the desired repetitions.
The extension should be performed in a slight explosive manner but should not sacrifice any control. The dumbbells should always be in complete control with minimal shaking and the dumbbells should never touch each other at any point. Bringing the dumbbells back should be performed somewhat slowly and in complete control. Simply dropping the weights and not focusing on being in complete control of the dumbbells against gravity when bringing them back down reduces the effectiveness of this exercise.
Remember to let your arms travel in a slight natural arch instead of simply pushing straight upwards and dropping downwards. Taxing the Pectoralis Major muscle group properly requires complete control and focus at all times. Those who are new to this exercise are advised to use low weights and a spotter. In time, experienced users should have no problem performing this exercise in a controlled manner and without a spotter.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
