Precautions for dumbbell bench press
Notes: (all three postures)
1. Dumbbell bench press is a bench press performed with free equipment. Insufficient arm strength and inability to control the stability of the dumbbell can easily cause injuries. For safety reasons, dumbbell bench press is not recommended for beginner bodybuilders. It is best to use a Smith machine for barbell bench press.
2. Do not arch your back and buttocks or hold your breath during the bench press. This will cause the muscles to lose control and is dangerous.
3. It is important to ensure the correct axis of motion of the dumbbell: for flat dumbbell bench presses, place them above the nipples; for incline bench presses, place them on the upper chest; for decline bench presses, place them on the lower chest. Only in this way can the corresponding pectoralis major muscles be effectively exercised, otherwise the exercise will have no effect.
4. Be sure to spread your elbows and open your arms at your sides when doing bench presses, so you can basically rely only on your pectoralis major muscles to complete the movement. When lowering, the palms of the hands gradually move forward to the sides of the shoulders. At this time, the arms should hang naturally, so that the hands and elbows are perpendicular to the ground. Do not actively exert force on the triceps when pushing up.
5. Note that the wide-spaced bench press mainly exercises the pectoralis major muscles, while the narrow-spaced bench press mainly exercises the triceps. Of course, if the strength of the triceps brachii is not enough and you cannot bench press heavy weights, you will not be able to develop developed pectoralis major muscles. Therefore, the dumbbell bench press requires strong triceps muscles as a basic guarantee.
6. In order to develop the pectoralis major muscles in a balanced way, several sets of dumbbell bench presses should be arranged on the flat plate, incline and decline in each pectoral muscle training session.
7. The dumbbell bench press is a risky action. You must wear good training gloves and wrist guards to protect your hands. When impacting heavy weights, if you have poor self-protection awareness, you must be protected by someone. You must also pay attention to safety when lifting dumbbells. You can learn from the picture below:
