How to do the dumbbell bench press

I believe everyone must be familiar with dumbbells. Dumbbells are a common sports equipment. Exercising with dumbbells can have a good fitness effect, so dumbbells are loved by everyone. In addition, exercising with dumbbells will not be affected by the venue and weather. Dumbbells have a very magical effect on exercising chest muscles. Below we will introduce to you how to do the dumbbell bench press.

Chest muscles: including the pectoralis major, pectoralis minor, subclavian, and serratus anterior

The pectoralis major muscle can be divided into the upper chest, lateral wing, middle groove and lower chest from the appearance.

The pectoralis major muscle can be divided into three parts according to the direction of muscle fibers: upper, middle and lower parts.

The origin and insertion points of the pectoralis major muscle: Starting point: Starting from the sternoclavicle, going down along the sternal ribs to the sixth and seventh sternal ribs and upper abdomen.

Insertion: The muscle fibers in these three parts converge outward to form a tendon, which inserts into the greater tuberosity ridge at the upper edge of the humerus.

Dumbbell Bench Press Introduction:

Hold a dumbbell in each hand, with your fists facing each other, and bend your arms to the outside of your shoulders so that the dumbbells are on a vertical line with your elbow joints. Contract the pectoralis major muscles and push upward in an arc, maintain a good center of gravity, and push up steadily.

Protection and assistance: A companion squats behind the head and supports his elbows with both hands.

Easy mistake: Pushing the straight line.

1 Starting position

2. Mechanical rack bench press: When on the mechanical rack, your head and back should be fully against the backrest. This is suitable for beginners and for exercises to exhaustion.

3. Dumbbell Lying Single-Arm Press

4. Smith rack press:

In the above article, we introduced what dumbbells are. We know that dumbbells are a common sports equipment. The effect of dumbbells in training chest muscles is very obvious. The above article gives us a detailed introduction on how to do dumbbell bench press.