< strong>Narrow gripDumbbellBench Press
The dumbbell bench press is the trump card exercise for training the chest muscles. Compared with the barbell bench press, Although no barbell can load more weight, dumbbells have more freedom, a greater range of movement, and are more flexible to operate!
At the same time! There are also many variations of the dumbbell bench press. Different changes will give your muscles different experiences and stimulation!
Today I will introduce to you a classic variation: the close-grip bench press!
Target: The inner chest muscles, and the triceps will also receive more stimulation
Action demonstration:
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Advantages: The narrow grip of the dumbbell changes the shoulder movement from shoulder adduction to shoulder flexion, making your inner chest feel better! Squeeze your chest muscles fully at the top of the movement!
At the same time, the opposite grip position will make your shoulders more comfortable
How to do it?
Action process
1. Lie on your back on a bench press, hold dumbbells in both hands on your chest, and straighten your arms, the scapulae are retracted and sunk!
2. Use opposite grips, grasp the dumbbell, and then slowly lower the dumbbell downwards to feel the chest muscles being slowly stretched. When the dumbbell drops close to the chest, pause for a second, and then hold it (maintaining tension) )
4. Contract the chest muscles and triceps at the same time, push the dumbbell upward quickly, then lock it and squeeze the chest muscles! Pay attention to the controlled movement and maintain good muscle tone!