What are the methods for upright bar dumbbell press?

Dumbbell press is a very common exercise in life. Friends who exercise regularly know that long-term dumbbell exercise can build biceps and triceps and enhance the strength of the arms during the exercise. If we want to do the correct dumbbell press movement and the correct essentials, we also need to master the skills and methods. It will also cause ligament and muscle injuries. What are the methods for this set of upright bar dumbbell presses?

The push-up movement mainly develops the anterior and middle bundles of the deltoid muscles. You can do this with a barbell or dumbbells. You can practice standing or sitting on a stool.

The preparatory posture is to lift the horizontal bar to the clavicle and support the barbell with both palms. When exercising with dumbbells, hold the bells with both hands and place them outside your shoulders with your palms facing each other. The push-up movement is not difficult to master. Just push the barbell or dumbbells vertically upward until your arms are straight.

However, there are two points to note. First, the upper body should always be kept chest up, abdomen in, and waist tight. Second, raise it above the head and pause for a while, then slowly lower it. The press behind the neck mainly develops the posterior deltoid and trapezius muscles. It can be performed in both standing and seated positions. First, place the barbell on the shoulders behind the neck. The distance between the two hands is slightly wider than the medium grip, and hold the horizontal bar with both hands.

Then push the barbell straight out. When pushing up, the elbows should be slightly extended outward to facilitate the contraction of the deltoid muscles.

There is also a wrist rotation press. Hold dumbbells with both hands outside of your shoulders, with your palms facing each other. When pushing up, turn your wrist and elbow 180 degrees outward at the same time

This set of upright dumbbell press methods can be adjusted through movements. After understanding this set of methods, whether in the gym or at home, we can use dumbbells to follow standard movements. Some people like to rush for success and tend to use excessive force in the process, which will not only cause damage to the skin, but also cause muscle strain if not paid attention to for a long time.