Dumbbell bench press exercise method

You may know that dumbbell bench press is used to train chest muscles. Let’s talk about the training method of dumbbell bench press. Only by mastering the correct method of dumbbell bench press can you help to train chest muscles as soon as possible. You must pay attention to active exercise at ordinary times and don’t give up halfway, otherwise all your previous efforts will be wasted. So you should stick to it. I believe you will succeed.

The fly exercise mainly exercises the middle part of the pectoral muscles. The stimulation to the upper part is not deep. The incline bench press primarily targets the upper pectoral muscles. If you want to grow your chest muscles overall, it is best to stimulate different parts with different movements.

Compared with the barbell bench press, the dumbbell bench press stimulates the middle part of the pectoral muscles to the same extent. However, the dumbbell bench press cannot be done with a narrow grip (or the arms can keep the movement consistent like the barbell narrow grip bench press) to stimulate the middle seam of the pectoral muscles. Therefore, the dumbbell bench press has certain limitations.

Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

The above is about the exercise method of dumbbell bench press, which should be helpful to you. When exercising, you must pay attention to persist and have perseverance. Pay attention to your breathing method when exercising, that is, exhale when lowering the dumbbells, and inhale when raising the dumbbells. Pay attention to regulating your breathing rhythm, and there must be a certain number of exercise sets and repetitions.