In this new article we again emphasize chest training, but with a variant to the bar press, it is the chest press with dumbbells, let’s see how it is done correctly.
Today we present the press with dumbbells; A similar exercise in terms of execution but when working with dumbbells allows us to perform a greater amplitude in the movement, which favors the stretching of the pectoralis major and intervenes other supporting muscles.
Although, this chest exercise allows us to focus a little more effort on the outside of the pectorals; Triceps and shoulders are less in demand.
The good and interesting thing is that it also allows us to perform the inclined press as a variant, being able to focus the work in other areas.
HOW TO MAKE THE PRESS WITH DUMBBELLS ON FLAT BENCH?
- We lie upwards on a flat bench and with our feet on the floor to ensure stability.
- We take the dumbbells in pronation with the arms extended vertically.
- We inhale, lower our arms to chest level by flexing our elbows and exhaling at the end of the movement.
- We bring the dumbbells back to the starting position.
HOW TO MAKE THE PRESS WITH DUMBBELLS ON AN INCLINED BENCH?
The idea of this variant is to work on the inclined bench, which should not be more than 60° to avoid shifting the work to the shoulders.
This exercise focuses the effort on the clavicular bundles of the pectoral, that is, the upper chest and the pectoral muscles that make up that portion.
As in the rest of chest exercises, it also requests the anterior deltoids (shoulders) and triceps, but less intensely than if we were exercising with the barbell.
The rest of the movement is the same as explained above, the only difference as we said before, is that we will perform the exercise on the flat bank, to graph it correctly we upload another image so that they see the correct execution and there are no doubts about it.
SOME TIPS FOR APPLYING THE DUMBBELL PRESS EXERCISE
Since it’s a bit harder to balance dumbbells (especially if one arm is weaker than the other), they may have to take a slightly lighter total load than doing the barbell exercise.
If they use very light loads, the breathing pattern hardly counts. On the other hand, with heavy weights or when the muscles are already tired, correct breathing becomes very important.
By blocking breathing after an inspiration stabilizes the torso, this is a strong support against which the muscles can contract. When going down, the body relaxes and the stiffness of the chest is lost: therefore, we have to expire when the chest does not contract to the maximum.
The bench press with weights can also be done with a neutral grip, i.e., with the palms facing the chest. In this case, it only requests the upper chest and anterior deltoid, and stress is also increased on the triceps.