Bench press assisted training: elastic dumbbell bench press

Bench press assisted training: elastic dumbbell bench press

Bench press is the most popular training movement in the gym. It helps you create strong upper limb strength and shape thick and upright pectoral muscles

There are many variations in bench press. Different equipment use, different training rhythm, different training angles and grip distances will bring different experiences to your muscles, and will also add some freshness to your training!

For example, the alternating bench press, reverse grip bench press, floor bench press, 1 and 1/2 bench press, etc.

In addition to these, today I would like to recommend the elastic dumbbell bench press:

The benefits of using the elastic band!

Addresses of the elastic band, provide an upward resistance in the entire range of movement (Acending Resistance, provides an additive effect on muscles.

Generally: At your weakest point, usually at your starting position, the resistance caused by the elastic band is minimal, which helps you overcome this "sticking point (Sticking) Point)”,

And when breaking through this point, the tension (resistance) of the elastic band also begins to increase, which will achieve the best muscle training efficiency.

At the same time, using dumbbells for bench press training will have a greater range of motion, which will better help you stimulate your pectoral muscles

The dumbbell bench press is not as heavy as the barbell! But it can mobilize your stable muscles to work! Increase the control of the movement

The following is the detailed action process:

Select an elastic band with suitable resistance! Wrap your hands around your back, be careful not to be too tight when wrapping!

Then hold the dumbbells with both hands, lie on the bench press stool, retract the shoulder blades, sink, and straighten the arms and fix them. Dumbbells, don't shake!

Start lying and pushing: Open your shoulders and slowly lower your dumbbells, feel your chest muscles slowly stretched, drop to the position where your arms are slightly lower than your torso and stay for a second

Then start the chest muscles upward and push the dumbbells upward! The top of the movement allows your chest muscles to completely contract and maintain tension!

Do 10-15 times, do 4 sets!

Training tips:

The centrifugal acceleration of the elastic band, so you must better control the dumbbells and let it fall slowly. In order to maintain muscle tension!

The low end of the movement keeps your forearm vertical to the ground, and keep your arms and torso close to a 45-degree angle. Do not overstretch your shoulders!