What is the standing dumbbell press?

When doing standing dumbbells, we need to push up. If you keep doing it for a few months, your body will get the effect of exercise, and if you exercise well, muscles will appear. In the future, men with muscles are the most popular. Those tall, rich and handsome men are weak, which makes girls feel insecure. If they have muscles, it will be different. So what are the things in this standing dumbbell press?

The most common movement is to push the dumbbells upwards. It is easy for beginners to put the dumbbells too low. Some people even drop the dumbbells to the same height as their shoulders, just like a weightlifter resting the barbell on his clavicle when doing a clean and jerk.

In fact, the amplitude of this movement is too large, so that the upper and lower arms are tightly clamped and the elbows are close to the ribs, which makes the shoulder joint in an unstable state. At this time, the load on the shoulder muscles is relatively the greatest. If the dumbbells are very heavy, it will damage the ligaments of the shoulder.

If you observe weightlifters carefully, you will find that they have a wider grip, their elbows are spread out away from the body, they rely on their legs to generate power, and at the same time lower their body's center of gravity to help their shoulders successfully get through the "difficult stage", which is different from lifting dumbbells. A safe and effective dumbbell press involves a very small range of motion.

The correct way to lift dumbbells is to stand or sit, with your back straight, hold the dumbbells in both hands, and spread your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the action of surrender; use your shoulders to push the dumbbells above your head, and the movement trajectory should be in an arc.

Be careful not to let the two dumbbells collide with each other; stop lifting before your elbows are fully extended, and lower them slowly and in a controlled manner, and stop lowering when you return to the initial position. Generally do 3 to 4 sets, 10 to 15 times each set.

Standing dumbbell lift tutorial: This is a very good exercise for triceps training, but it is not very common. You can use dumbbells. You can also use elastic ropes,

Target training area: triceps,

It mainly uses muscle contraction to concentrate strength to exercise the triceps, and also exercises the deltoid and trapezius muscles.

Action essentials:

1. Stand naturally, with your feet shoulder-width apart, hold the dumbbells tightly with both hands, let them hang on the outside of your thighs, slightly rotate your forearms outward, adjust your breathing, stand up straight, straighten your elbows,

2. With straight arms, slowly lift the dumbbells to a 45-degree angle to your thighs until they are at shoulder height. Then return to the original direction to the outside of the thigh

1 Dumbbell Shoulder Press

Target area: Shoulders and upper chest. You can do this exercise while sitting or standing, with your legs apart and placed on the ground, and your torso kept straight. Hold a dumbbell in each hand with your palms facing forward and your elbows bent at 90 degrees. Lift the dumbbells overhead. Control the dumbbells and slowly return to the starting position.

Exercise effect: A man’s shoulders should be broad enough to bear responsibility and show momentum. The width of the shoulders depends on the skeleton and the volume of the deltoid muscles. The skeleton is difficult to change due to genetics, but we can exercise the deltoid muscles.

Shoulder press mainly trains the deltoid muscles of the shoulders, and auxiliary training is the upper trapezius and upper pectoral muscles. If you are worried about your thinness, practice this movement more often. In order to achieve better results, you can also add dumbbell front raises, lateral raises, bent-over lateral raises and other movements.

Dumbbell Upright Row Target area: Stand with your shoulders, legs hip-width apart, torso straight, hold a dumbbell in each hand, and hang the dumbbells in front of your thighs with your palms facing back. Bend and lift your elbows to both sides, lifting the dumbbells vertically to shoulder height. Note that your elbows are slightly higher than the dumbbells. Hold for a few seconds, then slowly lower the dumbbells to the starting position. Exercise effect: This is also a classic shoulder exercise, which mainly trains the deltoid muscles and auxiliary training of the upper trapezius muscles, especially strengthening the rotator cuff muscles. The rotator cuff muscles are composed of the tendons of four muscles, namely the supraspinatus, infraspinatus, teres minor, and subscapularis, tightly surrounding the

It affects the shoulder joint and plays a great role in the movement and stability of the shoulder joint.

Bent-over dumbbell single-arm flexion and extension Target position: Bend over the back of the upper arm, support the left hand on the bench or the edge of the hard bed, kneel on the bench with the left knee, and stretch the right leg.

Bend your body slightly to support yourself, with your upper body parallel to the ground, hold a dumbbell in your right hand, keep your upper arm against your side, and let your forearm hang naturally. Keeping your upper arms still, slowly straighten your elbows and raise the dumbbells to the sides and behind your body.

Then slowly return the dumbbells to the starting position. After completing the specified number of repetitions, switch to the other side.

Exercise effect: Even if your thighs become very strong from playing football, you still can't change your arms as thin as hemp stalks. If you want to change, you must exercise. This exercise is an isolated training exercise that can strengthen the triceps at the back of the upper arm, making your arms thicker and stronger.

Shoot higher and farther when shooting from a standing position. When exercising, the angle of the wrist is different and the focus of the exercise is different. Generally, the palm can face inward. Dips can also effectively train the triceps. If you adjust the angle appropriately so that the upper body is perpendicular to the ground, you can even focus on training it.

The above introduces many methods. When exercising, you can choose the method that suits you best. When choosing dumbbells to exercise, you should avoid choosing dumbbells that are too heavy. Such dumbbells will hurt your body. Everything should be done in moderation. When you first start exercising with dumbbells, don't be too anxious to achieve your goal. The effect of such exercise will not be very good.