What are the movements of the barbell dumbbell press?

Dumbbells are a kind of sports equipment that we often use for fitness in our daily life. The main function is to exercise our deltoid muscles, pectoralis major muscles, and arm strength. This set of barbell dumbbell push movements can strengthen our shoulder, back and chest muscles. The key to a man's charm lies in strength and muscle. Not only does it give you a sense of security, but it also exercises your body curves very well. So what are the movements of the barbell dumbbell push movement?

Upright Bar Dumbbell Press

The upright press is the most basic and effective shoulder exercise.

Upright press with barbell and dumbbell

Standing presses require good stability, so other muscles in the body will also provide support. Standing presses can develop shoulder muscles well while increasing overall strength and muscle mass.

Exercise parts: focus on the anterior deltoid muscle, while taking into account the middle deltoid muscle, involving the training of triceps, upper chest, and core muscles.

1. Barbell Press

1. Stand upright, chest up and abdomen in, hold the barbell with both hands, with the grip slightly wider than shoulder width.

2. Lift the barbell to your shoulders with your palms facing outward; push the barbell upward in front of your face until your arms are straight above your head; then, slowly lower it back to your shoulders along the original path. repeat.

Precautions

1. After the movement starts, only the arms can move, and the other parts of the body must remain fixed. When pushing up, do not lean your upper body back or hold your breath.

2. During the movement, use force on your wrist and keep it fixed. Swinging your wrist back and forth will increase the risk of injury.

3. In order to reduce the involvement of other muscle groups, when doing barbell shoulder press, the barbell falls to the chin, which stimulates the anterior deltoid muscle more deeply. If it goes down further until it is close to the clavicle, the proportion of triceps involved in the force from clavicle to chin will be greater.

4. In addition, pay attention to the position of the elbow joint. Do not move it backwards. The forearm should be perpendicular to the ground. When raising it to the highest point, be careful not to lock the joint. After passing over the head, you can let it fall, so that the shoulder will always be in a tense state. Number of sets: Maintain 3-4 sets, 8-12 times each, rest time 60-90 seconds.

2. Dumbbell Press

Starting position: Choose the right weight, hold the dumbbells with your hands slightly wider than your shoulders. The starting position of the dumbbells can be at the top or above your chest and shoulders.

Action essentials:

Keep your back straight, tighten your abdomen, concentrate the strength of the anterior deltoid muscles, use as little assistance as possible from other parts of the body, push the dumbbells upward until your arms are fully extended, and let the dumbbells stop above your head. After about 1 second, slowly lower the dumbbells to the chest and shoulder height in the ready position.

Exhale while lifting the dumbbells and inhale while returning to the original position, or vice versa.

Important tips:

1. Avoid shaking or swinging your body during the movement, and do not use force to push up. To avoid borrowing power,

2. You can also do it in a sitting position. The sitting posture is more stable and the deltoid muscles are more concentrated.

3. You can also alternate one arm press

What are the movements in the barbell dumbbell press set introduced above? It can help you contract your abdomen and develop strong deltoid muscles. By pushing the body upward, you can make your arms stronger. It can help you develop bodybuilding muscles, chest muscles and abdominal muscles. When doing the push-up movement, we must pay attention to maintaining a calm breathing, and do not hold our breath or walk quickly.