Hello, everyone. Dumbbell bench press is a common action in pectoralis major training, but compared with barbell bench press, it is difficult for us to achieve greater weight. This is a common phenomenon. Most people can do great things with barbells, so how can dumbbell bench press achieve greater weight? These two auxiliary exercises must be done in advance.

Everyone must always do barbell bench presses. Maybe at least one piece is 10kg, and a dozen pieces can be easily done, so we all like this action, because the feeling of pectoralis major is more obvious when doing it, but we still have more obvious actions.

This action is dumbbell bench press. Many people love and hate this action. I like it because its goal is to feel great. When the hands are separated, the weight is pushed up, and the arm needs a lot of strength to be stable, so it is very exciting to do it, but it is difficult to achieve heavy weight.

Not doing much weight means that our training stimulation will not be improved, so our muscles will not be damaged more. When we rest, we can't make greater progress through the body's repair mechanism, so we need to bear the burden very much.

Then the reason why dumbbell bench press can't be heavier than barbell bench press is because our arms are independent of each other, unlike barbell bench press, each arm needs more strength to focus on stability.

So the fundamental way to solve this problem is how to improve the stability of our arms. There is no doubt that we need training, so below we will give you two auxiliary exercises to help you activate these muscles that help stabilize before dumbbell bench press.

Action 1: Push-ups

This action, like bench press, can stimulate pectoralis major well, but push-ups need our arms to keep in touch with the ground, which will improve stability to some extent.

Different from bench press, our palms are the same, but our trunks need to move, so some people are still wondering which to do. In my opinion, isn't it better to do both? And they help each other, and practicing one can bring progress to the other.

Action 2: Dumbbell Flat Bird

As we all know, the movements of birds not only exercise our pectoralis major muscles, but also stimulate the muscles around the middle seam of the chest, which can also bring exercise to the arms.

When doing this action, the angle of the arm is almost constant, that is to say, after you stand the dumbbell, the angle between the big arm and the small arm should be constant. What you need to do is to stabilize your arm and focus on stimulating pectoralis major, which can also improve the stability of your arm.