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, 03:21 PM #1
- Join Date: Oct 2010
- Location: Zimbabwe
- Age: 26
- Stats: 5'11", 176 lbs
- Posts: 2,082
- Rep Power: 0
01-03-2011, 05:37 PM #2
01-03-2011, 05:46 PM #3
- Join Date: Jan 2010
- Location: Brooklyn, New York, United States
- Stats: 5'9", 190 lbs
- Posts: 791
- Rep Power: 2588
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 ♦
Official Endo ~ Meso Crew Member - 1.83
01-03-2011, 06:19 PM #4
11-28-2012, 08:33 PM #5
11-28-2012, 08:41 PM #6
11-29-2012, 04:28 AM #7
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 24
- Stats: 5'9", 178 lbs
- Posts: 13,318
- Rep Power: 12078
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."
Exclusive AdiPower crew: AdamNW, Xuaxace
My log: http://forum.bodybuilding.com/showthread.php?t=139515973
11-29-2012, 06:21 AM #8
- Join Date: Apr 2012
- Location: Memphis, Tennessee, United States
- Age: 21
- Stats: 5'10", 175 lbs
- Posts: 265
- Rep Power: 62
11-29-2012, 09:38 AM #9
- Join Date: Jun 2005
- Location: Canada
- Age: 27
- Stats: 5'11", 197 lbs
- Posts: 1,773
- Rep Power: 1243
By MuscleGainer in forum ExercisesReplies: 36Last Post: 12-30-2012, 01:18 AM
By Ebonn101 in forum Teen BodybuildingReplies: 22Last Post: 07-11-2003, 10:19 AM
By strung_out209 in forum ExercisesReplies: 8Last Post: 06-26-2003, 03:36 PM
By MuscleGainer in forum ExercisesReplies: 14Last Post: 03-05-2003, 06:45 PM
By LordNeon in forum ExercisesReplies: 4Last Post: 07-04-2002, 08:12 AM