Ace Action: 5 Classic Changes of Dumbbell Bench Press

Dumbbell bench press is a very good move for training upper limbs, focusing mainly on chest, shoulders and ternary heads.

The benefits of dumbbells!

Compared with barbells, dumbbells have a more free range of motion and a larger range of motion! This is indeed good news for muscle stimulation

At the same time, dumbbells can also perform one-handed movements! It can help you correct the imbalance of left and right muscle strength.

Another advantage of dumbbell bench press is that it can improve your core stability! Dumbbells are more free, which requires you to activate more exercise units to stabilize the body!

The traditional dumbbell bench press is very familiar with! Today I will bring you some relatively uncommon bench press changes! Each has its own advantages! The purpose is to keep making you stronger!

Some simple technical tips

1. Maintain tightness and stability of the upper back

(Keep your upper back tight)

2. Tighten your hips

(Squeeze your glutes)

3. Drive by your feet

(Drive through your legs)

4. When pushing, the palms are inward or 45 degrees, and the elbows are slightly bent 　　　(Use a palm-in or 45 degree angle when pressing, and tuck your elbows slightly.)

5. Control downward movement

(Control the descent)

6. Rib shrinking

(Keep your ribs down)

The changes of 5 dumbbell bench presses

1. Rotate dumbbell bench presses!

Features: This action is similar to Arnold Fitness Presses! Add a rotation to the bench press! Mobilize more pectoral muscles to participate in the work! At the same time, it also exercises your shoulder stability!

Action process:

1. The starting position is the same as the traditional bench press, using an upward or flat plate, holding a pair of dumbbells, and extending the upper arm.

2. When the dumbbell is put down, rotate the forearm and slowly lower it It's time to reach the bottom of the movement!

3. When the dumbbell touches your chest, push the dumbbell back upwards. The entire process needs to be kept slow during training.

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