How many kilograms of dumbbell bench press are qualified? How many kilograms of dumbbell bench press are qualified?

In fitness exercises, dumbbell bench press is a good move, and there are many benefits of dumbbell bench presses, but dumbbell bench presses are also of particular importance, such as how many kilograms of dumbbell bench presses are qualified. So, how many kilograms of dumbbell bench presses are qualified? How many kilograms of dumbbell bench presses are qualified? Let’s take a look together.

How many kilograms of dumbbell bench presses are qualified? Like barbell bench presses, in fitness, the qualified weight of dumbbell bench presses is related to your own body weight. People with 90kg and people with 60kg have the same weight of 90kg bench presses, naturally not the same level. .

It is generally believed that bench presses can only be considered qualified if they can push twice their body weight. In the bench press requirements for explosive sports players in the United States, they are required to reach 1.5 times their weight.

Dumbbell bench press training is suitable for multiple weights

Weight and lifting weight are only a way to test strength. The lifting weight during training needs to be determined based on the trainer's own strength level.

The purpose of dumbbell bench press is to gain muscle, so the weight should be: the maximum number of bench presses that can be done continuously under this weight is 6-12 times. .Under this weight, it can best strengthen muscle volume and increase muscle strength.

When will dumbbell bench press gain weight

After training for a period of time, the muscles will be difficult to grow when they adapt to the training intensity. Therefore, it is necessary to continuously adjust the stimulation of weight increase.

When dumbbell bench presses can be achieved more than 10, you can consider increasing weight. When dumbbell bench presses can be achieved with 15 or even more than 25, dumbbell bench presses will become endurance training, losing the effect of muscle building. Therefore, you should increase weight when you can do 10-15.

In addition, if the weight of dumbbells is generally too small and it is inconvenient to increase, barbell bench press training should be performed at this time.

How many dumbbell bench presses should be done

Strength training requires large weight, low frequency, and most groups. Therefore, bench presses can be done 5-8 sets a day, with about 8 per group, and novices can do 5 sets, 5 sets per group. Rest within 1 minute between groups. The specific number of groups and number can be increased or decreased according to the individual's own situation.

Bench presses usually once every three days, and at least two days can be used to give muscles a rest time.