The barbell bench press, which is most suitable for dumbbells, needs a bench press frame, otherwise the barbell cannot be placed. So you can use dumbbells instead of barbells to do bench presses at home. Dumbbell bench press and barbell bench press can also exercise the chest, arms and other parts insincerely and effectively. In addition, dumbbells are small and convenient and easy to place. If you can't lift it during exercise, put it down. It's safer.
How to do dumbbell bench press 1 Lying on your back on the dumbbell stool, your feet droop naturally, your elbows bend, your hands hold dumbbells, and your thumbs are opposite.
2. Lift the dumbbell vertically upward, tuck your elbows in, and clamp your elbows while clamping your chest.
3. Slowly lower the dumbbell until the upper arm is parallel to the shoulder, and then lower it.
4. Repeat the above actions.
Disadvantages of dumbbell bench press After training for a period of time, the trainer needs more strength to help strengthen the muscles. Compared with barbell bench press, dumbbell bench press can do too little weight to achieve good * * *.
Dumbbell bench press requires each arm to control the dumbbell separately, and more arm strength is needed to master the balance of the dumbbell.
How many dumbbells do bench presses at a time? Like barbell bench press, it's all done in groups. Generally, do 5-8 groups every day, each group is 8- 12, and the rest between groups is 1 minute. According to personal strength, the number of groups and the number of people can be increased or decreased as appropriate.
Bench press is a very classic exercise, with remarkable sports effect, which is loved by many bodybuilders. But at the same time, bench press is an equipment sport, which often needs to go to the gym to practice, so it is not so friendly for people who like to exercise at home. So how do we do bench presses at home?
Do dumbbell bench press every few days. Do dumbbell bench press at least once every three days.
After muscle training, muscle fibers will be slightly torn and damaged, leading to congestion and inflammation, causing pain. The chest muscles of bench press training need 72 hours of rest after training to recover. So do bench press at least once every three days.
Tips In addition to doing dumbbell bench presses, you can also do dumbbell birds instead of bench presses. Dumbbell birds only need dumbbell benches such as dumbbells and dumbbell bench presses, and the main exercise part is also the chest.