If we simply look at the effect of increasing pectoral muscles, the stimulating effect of dumbbell bench press is the highest. Barbell bench press is suitable for improving the absolute strength of chest muscles, but the damage to chest muscles is not high enough. There are also rope clips and dumbbell birds, which are actually used for finishing actions and fatigue. Natural players can practice or not.
Extended data:
Precautions for dumbbell bench press:
First, start with a small weight. If you have a training partner, this training method is more perfect. Take four groups as an example. The first group bears 50%-60% of the weight of 10RM, the second and third groups bear 70%-80% of the weight of 10RM, and the fourth group bears 100%. Of course, partners are needed at this time.
Second, in the intensive group, two dumbbells can be prepared at the same time. The weight of a pair of dumbbells is 10RM, and the weight of another pair of dumbbells with larger weight is 10RM! Such a set of chest muscles may have a very strong burning sensation, and when you find this feeling, you will take a big step forward.
This kind of training method can help to find the pump feeling, which may be a good training skill for muscle lovers in the bottleneck period, but in fact, we should not rely too much on it to gain muscle, or we should challenge greater weight to make the chest muscles stronger and more powerful.
Third, the principle of 42 10, for dumbbell bench press, you can count at the same time, the dumbbell falls for 4 seconds, the lowest point pauses for 2 seconds, the recommended process 1 second, and the highest point rests for 0 seconds. In this way, you can choose a lighter weight when training, because it is really effective, and the chest muscles will soon be tired.