Some say that the dumbells should go down to 90° along you're chest. While som ppl say you're elbows should go longer down than you're chest.. What is the right thing to do?
Thread: Dumbbell Bench Press
01-03-2011, 04:21 PM #1
01-03-2011, 06:37 PM #2
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01-03-2011, 06:46 PM #3
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Dumbbell Bench Press Technique
Following proper dumbbell bench press form will reduces the chance of injury and maximally challenges the muscles of the chest.dumbbell bench press
* Grasp two dumbbells with an overhand grip.
* Sit down on bench with dumbbells resting on lower thigh.
* Kick weights to shoulder and lie back supine on the bench, with the knees bent to 90 degrees and the feet firmly on the floor. If the feet do not reach the ground, only then can you put them on the bench. The shoulder and elbow joints should both be at a 90-degree angle.
* Position dumbbells to the sides of the upper chest with elbows under dumbbells.
* Arch the back slightly, tighten the abs, and retract the scapulas. Make sure that the glutes stay in contact with the bench throughout the lift. Inhale and hold your breath.
* Feet are kept flat on the floor, weight on the heels, lower leg perpendicular to the floor, with the buttocks always in contact with the bench. This prevents extreme arching of your lower back.
* Forcefully exhale as you push the dumbbells straight up until the elbows are extended.
* Squeeze the chest.
*Inhale as you slowly lower the dumbbells to the starting position.
* Repeat.♦ ɴɣϲ ϲrew ♦
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01-03-2011, 07:19 PM #4
11-28-2012, 09:33 PM #5
11-28-2012, 09:41 PM #6
11-29-2012, 05:28 AM #7
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a normal flared bench press to 90 degrees is miles from the chest.
A tucked in bench to 90 degrees with some back arch would be closer to the chest.
I would normally tell people to touch chest... but each to their own, try whichever gives you the best stretch/feel in the exercise."Do not subordinate fundamental principles to minor details."
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11-29-2012, 07:21 AM #8
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11-29-2012, 10:38 AM #9
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