Dumbbell The bench press is a good exercise. I believe some people know it. At the same time, the dumbbell bench press also has many effects. Of course, the training effect of the dumbbell bench press is also Yes, some people still know how to do the dumbbell bench press correctly. So, what is the correct position for the standard dumbbell bench press? Let’s take a look below.

Correct posture for dumbbell bench press

1. Sit on a flat bench, hold a dumbbell in each hand, place it on your legs, palms facing each other. Then use your thighs to lift the dumbbells, one at a time, and then lie back with your arms bent to support the dumbbells, shoulder-width apart. After your body is stabilized, raise your chest and retract your abdomen, support your feet on the ground, straighten your arms upwards, and push the dumbbells above your chest with your palms facing forward. This is the starting position of the movement.

2. Bend your arms and slowly lower the dumbbells to both sides of your chest while inhaling. Until the chest is stretched to the limit.

3. Straighten your arms upwards, quickly push the dumbbells up to your chest, and exhale at the same time. Pause at the top and feel the contraction of your chest muscles.

4. The above is a complete action, repeat the action to the recommended number of times. Ideally, the dumbbell should take twice as long to lower as it does to press up.

Note:

After completing a set, do not throw the dumbbells away directly. This may injure your rotator cuff and also pose a danger to those who are exercising around you.

Changes:

You can also use barbells or elastic bands to do this move.