Good movements for pectoral muscle training: reverse grip dumbbell rotation bench press

New tricks for pectoral muscle training: reverse grip dumbbell rotating bench press

　　Dumbbell bench press is one of the best ways to train pectoral muscles, and one of the most popular regular training methods!

　　However, today I will introduce to you a different dumbbell lying pushing method - rotating dumbbell bench press! Let your chest experience different squeezing and stimulation!

　　The previous reverse grip barbell bench press mentioned:

　　Reverse grip bench press is healthier for shoulders!

　　There is an external rotation change for the shoulders! This small change can allow your latissimus dorsi to participate more and obtain greater tightening, so that it can provide more stability of the spine

　　At the same time, the humeral rotation can pull the humerus back into the joint pit of the shoulder joint (glenoid fossa) to bring the upper arm closer to the body, pull the scapula back and down. It brings torque to the shoulder joint pit (torque) , make your shoulders more stable!

　　A further advantage of reverse grip bench press is that it is more obvious to the upper chest! Compared with ordinary flat bench presses, it can increase the activity of your upper chest by more than 30%.

　　However, a restrictive factor in using barbells for reverse grip bench presses is that it is difficult to hold the bar, especially when the top of the movement!

　　Use dumbbells is more convenient: dumbbells are more flexible!

　　Action process:

　　1. Sitting on one side of a flat bench press stool and holding a pair of dumbbells.

　　2. The starting position is at the bottom of the movement, use reverse grip! Upward When pushing up, gradually rotate the forearm inward, and when reaching the top, it becomes a grip! This solves the problem of difficulty in grasping the top of the action!

　　3. Pay attention to the control of the movement and proceed in an orderly manner! The whereabouts should be slow, feel the chest muscles being slowly stretched! When pushing up, naturally rotate the forearm and squeeze the chest muscles!

　　Tip: As shown in the picture, avoid excessive abduction of the shoulders!

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