Flat Bench Dumbbell Press--Take Your Physique to The Next Level
Exercise Function:
The flat bench dumbbell press with a slight focus on the outer pectorals, his exercise will build overall mass and strength in the entire pectorals. It will also fully develop the front deltoids and triceps. It has similar benefits to the barbell bench press.
Description:
Like the barbell bench press, the flat bench dumbbell press exercise primarily uses the pectorals, front delts and triceps. However, when done correctly and with sufficient intensity there is benefit to numerous other secondary muscle groups such as the side and rear delts, lats, abdomen and yes even the legs. Performing an intense dumbbell bench press will require use of many other stabilizer muscles in order to become successful in maximizing your potential.
Performance:
Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. Lift the dumbbells to arms length with your hands in a position similar to conventional bench pressing. The hands can be turned with the palms facing inwards for a different variation and effect. If you have the luxury of a spotter you can have them lift the weights up from the floor to you and then place them back down as this will take great stress off the shoulder joint.
Once your hands have been raised above your chest you then lower the dumbbells with control to the chest. Simply bring the dumbbells down under control to the chest and then pause for a brief moment before pushing the weight back up.
When lowering the dumbbells you must also try to keep your arms tucked into your sides and do not flare your elbows out when lowering or pushing them back up. Breathe in as you lower the dumbbells and either hold your breath as you push or exhale slightly as you drive the weights upwards as fast as you possibly can to the starting position. Force equals mass times acceleration. The faster you can move the weight (using proper form) the more force you will develop. Of course, as a beginner, you will need to focus on form for a while before you can really push the speed envelope. Unless you are under direction to attempt a different routine always use a full range of motion, keep the arms in, pause at the bottom and keep your elbows tucked to your sides. There are partial exercise techniques and variations of every exercise that can be explored, however, herein we are trying to instruct on pure fundamental form.
A modest back arch while tightening the back and abdomen at the same time pressing your feet into the floor is recommended for everyone. A more pronounced arch may be used to maximize your mechanical advantage to press extremely heavy weights. You should try and maintain contact with your buttocks and upper back to the bench at all times. Feet will press into the floor but not move.
Things to Avoid:
Avoid bouncing the weight off your chest by dropping it fast and popping it back up using momentum. This not only can damage the joints and rib cage it avoids using the muscles in the way they are supposed to be used. Avoid flaring the elbows out when lowering or pressing the weights.
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.
