What are the methods for lying dumbbell press?

We have all seen dumbbell lifting competitions on TV. Practicing dumbbells can develop high-intensity arm strength and strong triceps, which has always been envied by many boys. As everyone's work is getting busier and busier, they have to work overtime every day and have no time to go to the gym. So why not play with dumbbells at home? So what are the precautions for lifting dumbbells? What are the methods of lying dumbbell presses?

Dumbbell Bench Press (Dumbbell Flat Press) Pictures and Videos

This movement is similar to the bench press, but using dumbbells allows for a greater range of motion while also working the triceps and deltoids.

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

Action: Lie on a bench with a dumbbell in your right hand, place the dumbbell on your shoulders, palms facing up, push the dumbbell 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 supine dumbbell fly is one of the classic exercises for training the pectoralis major muscle alone. It has a very obvious effect on increasing the thickness of the pectoralis major muscle and outlining the chest lines.

Both the dumbbell fly and the dumbbell bench press are effective exercises for strengthening the chest muscles. The difference is that the dumbbell bench press is a compound training exercise, which can not only effectively stimulate the pectoralis major, but also has a good training effect on other muscle groups such as the triceps and anterior deltoid.

The pectoralis major is usually trained by combining the supine dumbbell fly and the dumbbell bench press (compound training movements).

Supine dumbbell fly exercise: Lie flat on a narrow bench so that your shoulders can move freely. Hold dumbbells with your arms straight up, and bend your elbows slightly to avoid a locked state.

Inhale, open your arms and slide down smoothly, bringing your elbows to shoulder height.

While exhaling, press the dumbbells back to the starting position.

Notes for lying dumbbell fly:

1. Pay attention to the feeling of force in your chest.

2. Maintain control of the dumbbells and keep the movements steady.

3. Don’t use too much weight when practicing.

What are the methods for supine dumbbell press? It is actually very simple. Just lie flat on the bed and slowly push the dumbbells up to your shoulders through the movements around your shoulders. But everyone must remember that the movements of lifting the dumbbells must be slow. Otherwise, the weight will be too heavy and it will easily cause uncoordinated body movements, which will damage your joints.