What is the standard action of dumbbell bench press?

Nowadays, people pay more attention to their health. Some friends will buy some dumbbells and exercise at home or in the gym. In fact, no matter where you go to exercise, you want to have a healthy body. Many people may not understand the standard movements of dumbbell bench press. Today I will introduce it to you.

(1) Bench dumbbell press

Target training area: middle part of pectoralis major (i.e. increase the thickness and circumference of the pectoralis muscle)

Action essentials:

1. Lie on your back on a flat bench with your feet flat on the ground; bend your elbows, hold the dumbbells with your fists facing each other, and your palms facing the direction of your legs. The axis of the dumbbells should be above the nipples (middle of the pectoral muscles) and against the chest.

2. Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

3. Breathing method: exhale through the nose when pushing up, and inhale through the mouth when returning to the original position.

(2) Incline dumbbell press

Target exercise area: Upper part of the pectoralis major

Action essentials:

It is basically the same as the flat dumbbell bench press, but it is important to note that the angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will increase, which will affect the strength of the pectoralis major.

(3) Decline dumbbell press:

Target training area: Lower part of the pectoralis major

Action essentials: basically the same as the flat dumbbell bench press, the following are the differences:

1. The angle of the supine incline board should be controlled between 15-30 degrees. If the angle is too large, it will be difficult to control and the pectoralis major muscle will not be exercised. The axis of the dumbbell is located at the lower part of the pectoralis muscle.

2. Pay attention to lowering the dumbbells or barbell to both sides of the lowest ribs, and not to the middle part of the pectoralis major muscle to avoid putting pressure on the shoulder joint.

3. The toes should be hooked and the inclined board should be safe and firm, and the triceps should not be actively exerted when pushing up.