You must not miss breast training: one-handed dumbbell bench press

In the previous article "Newbie Chest Practice: 5 Wrongs You Must Make!" we briefly mentioned:

　　Barbell bench press has always been the ace movement for training your chest muscles in your mind! But don't ignore dumbbells!

　　In fact, for the chest muscles, dumbbells will feel better!

　　Dumbbells have a more free and larger range of motion, allowing your chest muscles to squeeze better!

　　At the same time, dumbbells also have an excellent advantage: one-handed training!

　　I am today We should talk about the one-handed dumbbell bench press!

The benefits of one-handed training

　　1. Improve the imbalance between left and right muscles and different controls

　　When you try one-handed bench press for the first time, it will undoubtedly expose your muscle imbalance!

　　2. Core strength exercise!

　　When the weight of one-handed bench press is close to half of your weight, the body will feel that it will be pressed to the other side, and at this time you must strongly shrink the core and lower limbs to resist rotation. Maintain body balance.

　　　3. Unilateral training can recruit more exercise units to improve your strength and muscle development. The combined weight of the two unilateral weights is definitely greater than the strength of both hands working at the same time, which will make you stronger!

　　　1. Lying on a bench (it is recommended that 1/3~1/2 of the body be hung outside the stool, forcing the core to tighten and activate the buttocks), relax the shoulder blades, hold dumbbells with one hand, the distance between the elbow and the body is about 45 degrees, and A hanging hand can help maintain balance.

　　2. Slowly push the dumbbell up. Although the hand is straightened, be careful not to completely lock the elbows, don’t hurry up and down, and then slowly lower the dumbbells to perform centrifugal contraction. Feel the chest muscles being stretched and return to the initial position. 10 times per side, alternate in turn

　　Precautions: During the movement, the core muscles tighten and rotate, and do not be taken away by the weight of the one-sided dumbbell!

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