How to do the flat dumbbell press

Flat dumbbells are also a kind of exercise equipment. The effect of using flat dumbbells to exercise the body is very good. Many men will choose to use flat dumbbells to exercise their muscles. Many men want to have muscles, because such male friends will be more favored by girls and more attractive. When many people use flat dumbbells for exercise, they usually choose to use push-ups. So what are the push-ups for flat dumbbells?

The training purpose of heavy dumbbell flat bench press is mainly to strengthen the middle part of the chest muscles, in other words, to increase the thickness and circumference of the chest muscles. This training is quite difficult. You can use the same barbell weight for bench press, but you may not be able to lift it with dumbbells. If you don't do it correctly, it's easy to injure your shoulders.

Preparation:

1) Hold a pair of dumbbells on each thigh and lift one thigh so that one dumbbell is roughly at chest height.

2) Immediately lift the second dumbbell and use the dumbbell to lie flat on the bench. Use your abdominal muscles to adjust to the supine position.

3) Hold the dumbbells at the sides of your chest, keeping your elbows pointed out wide and your forearms perpendicular to the ground throughout the movement. Find a position where your arms are wide enough apart so as not to feel awkward, but not so wide that you shift your weight toward your shoulders.

4) Since your shoulders are more involved than your pectorals, you must squeeze your shoulder blades back or lean against a bench. Mastering these points will uncouple the shoulders from the chest action, making the chest the primary force source for the entire exercise.

Dumbbell flat bench press

Training actions:

5) Keep your chest up, elbows wide and out, forearms perpendicular to the ground, and push the dumbbells upward.

6) When you reach the top of the press, you can either let the dumbbells touch each other or push them straight up like a bench press.

7) Lower the dumbbells, maintaining correct form throughout the movement.

8) As you lower your elbows and the backs of your arms, keep the dumbbells in a comfortable position, making sure your pectoral muscles are taking most of the resistance. If your shoulders and chest muscles are not injured, you can lower the dumbbells to a position parallel to your chest. Make sure you maintain control of the dumbbells throughout the movement.

9) Once you reach the bottom of the movement, slowly begin to push the dumbbells back up, making sure the movement is controlled and smooth, and not using leverage.

Action essentials:

You can alternate between the palms facing outward and palms facing each other. The only difference in the training process is the position of the palms, and the other movements remain the same.

Don't be too anxious when exercising, as this will be counterproductive. When exercising with dumbbells, you must choose the dumbbells that are most suitable for you. The dumbbell exercise methods we recommend may not be suitable for everyone. You can practice and improve during exercise, and find the dumbbell exercise method that suits you best. This will have better training effects and better muscle training effects.