1, hold the dumbbell, push it up, retract your elbows, and clamp your chest while clamping your elbows.

2. The dumbbell leans forward slightly when ascending, showing a parabolic trajectory.

3. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.

Training methods:

Reach the limit in the range of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.

Training points:

1, don't hunch your back or hold your breath, it will make your muscles lose control.

2, strengthen the upper arm triceps exercise.

3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force.

4. When doing bench press, be sure to separate your elbows and open your arms at your sides.

5, you can try push-ups, lying on a sloping board with a certain inclination (about 20-25 degrees), and then practicing with barbells or dumbbells of the same weight.

Extended data:

Precautions for dumbbell bench press:

1, you need to choose a flat bench when lying flat, and your feet need to step on the ground.

2. Bend your elbows, hold a dynamic dumbbell, with your fists facing your eyes and your palms facing your legs. The axis of the dumbbell is located above the nipple 1 cm (in the middle of the pectoral muscle) and close to the chest.

References:

Baidu encyclopedia-dumbbell bench press