Things to note when pressing dumbbells, please pay attention to

Many people know about dumbbells. In training movements, there are many movements that require dumbbells, such as dumbbell bench presses, and dumbbell bench presses are also good exercises. I believe many people don’t know what to pay attention to in dumbbell bench presses. So, what are the precautions for dumbbell bench presses? Let’s take a look.

The precautions for dumbbell bench presses

The dumbbell bench presses are bench presses performed by free equipment. If the arm strength is not strong enough to control the stability of dumbbells, it is easy to cause injuries. For safety reasons, primary fitness students do not recommend dumbbell bench presses. It is best to use Smith machine for barbell bench presses.

The back and hips should not be arched or held their breath during bench presses, as this will cause the muscles to lose control and are dangerous.

Pay attention to wide-pitch bench press mainly to exercise the pectoralis major muscles, and narrow-pitch bench press mainly to exercise the triceps. Of course, if the triceps are not strong enough and cannot bend press large weight, you cannot practice the developed pectoralis major muscles, so dumbbell bench press requires strong triceps as basic guarantee.

　　Standard movement of flat dumbbell bench press

　　1. Lying on a flat bench with both feet flat on the ground; bend the elbows, hold the dumbbell, the fists and eyes are opposite, and the palms are facing the legs. The axis of the dumbbell is located above the nipple (middle of the pectoralis muscle), against the chest.

　　2. Push upward, retract the elbows, and clamp the chest while clamping the elbows. The dumbbell is slightly forward while tilting upward, showing a parabolic motion trajectory. When the arms are straightened, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not be located exactly at the support point of the shoulder joint. This will allow the bone to support the weight of the dumbbell (this case where the weight is supported by the bones rather than the muscles is called "locking"), which makes the chest muscles relax and affect the exercise effect. Then, spread the straight arms to both sides, the arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest point, you will do the upward push. Repeat.

3. Breathing method: exhale with your nose when pushing up, and inhale with your mouth when restoring.

　　Flat dumbbell bench press multiple weights

1-5RM: This is a standard practice method used to improve the maximum muscle strength. If your goal is like this, I suggest you practice 1-5, and lift the weight about 85% of your 1RM (maximum weight). This method is not recommended for beginners! Because incorrect postures can easily be injured under heavy weight!    　6-12RM: This is the most classic training times, and it is also the number of training times used by most fitness enthusiasts! Focus on increasing muscle volume! The weight of the matching is almost 70-84%1RM

 　13+: The weight of the matching is below 70%1RM, which tends to be muscle endurance! Suitable for novices! This is the best number for novices. Such a number of times can cultivate correct posture and movement control. Therefore, it is recommended that those students who are not skilled enough start practicing from 13+ or above, and wait until the time is ripe before considering the weight bearing!

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