Everyone is familiar with dumbbells, and there are many uses for dumbbells. The flat bench press is a good exercise, and the flat bench press has a very good training effect. I believe many people don't know how to use the chest to exert force on the dumbbell flat bench press. So, how do you use your chest to do the dumbbell bench press? Where to do dumbbell bench press exercise? Let’s take a look below.
How to use chest for dumbbell bench press
In the process of doing dumbbell bench press, we mainly use arm strength and chest strength to exert force at the same time to achieve the movement. If we want to use our chest to exert more force, then our arms should be opened as much as possible so that the upper arms and our shoulders are in a straight line. When the bench press goes up, our arms should be parallel and upward, thus driving our Strengthen the chest.
Where to practice dumbbell bench press
The dumbbell bench press is a relatively comprehensive strength training movement. The main parts of this movement are our quadriceps, chest muscles, and latissimus dorsi. Because in the process of doing presses, we mainly rely on our arms and chest to exert force. In this way, we can increase our quadriceps and chest muscles. In addition, when we open and push up with our arms, it also has a stretching effect on the back, so it can also have a good exercise effect.
Standard movement of flat dumbbell bench press
1. Lie on your back on a flat bench with your feet flat on the ground; bend your elbows and hold the dumbbells, with your fists and eyes facing each other, the palms of your hands facing the direction of your legs, and the axis of the dumbbells located above your nipples (middle of the chest muscles), against Chest.
2. Push up, draw your elbows inward, and pinch your chest while holding your elbows. The dumbbells move upward and slightly forward, forming a parabolic motion. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not locate it exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect. Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. repeat.
3. Breathing method: Exhale through the nose when pushing up, and inhale through the mouth when returning.