The difference between barbell bench press and dumbbell bench press
Bench press! Is it a barbell? Or dumbbells? Everyone loves barbell bench press! Barbell bench press has always been the trump card of upper limb chest movements! Every time you go to the gym, you have to queue up! But dumbbell bench press is not to be outdone! Many aspects have proved that dumbbell bench press can develop balance muscles and gain more chest muscle growth. Moreover, the dumbbell bench press has a larger range, which is more convenient for muscle contraction and stretching.
Answer 1: When it comes to the stimulation of chest muscles, dumbbells are really better.
One side of the pectoral muscle is attached to the sternum and clavicle, and the other side is attached to the humerus. The sternum won't move. Therefore, the function of pectoral muscle is actually the inward movement track of the big arm (humerus), which can be clearly seen.
Not bad! Although chest training actions such as bench press training seem to be "pushing", in fact, the real physiological function of chest muscles is just to clamp the big arm.
Therefore, because the barbell is a hard bar, the arm is basically close to the trajectory of straight up and down in the actual action process, which limits the play of some chest muscles and has no adduction action! Therefore, in fact, barbell bench press and the stress structure of chest muscles are not very consistent.
Answer 2: The value of bench press is not only to exercise chest muscles, but also to gain strong upper limb strength. Barbell bench press is the best choice. It allows you to push more weight! Stronger!
Comparison of action trajectories: barbell and dumbbell bench press
Barbell bench press, from the beginning to the end, the hand does not move on the horizontal axis, which limits part of the strength of the pectoral muscles, and more uses the strength of the triceps brachii to stretch the elbow. The dumbbell bench press can obviously see the inward clamping action, and the position of the hand ranges from much wider than the shoulder to almost as wide as the shoulder. During this period, the chest muscles can fully exert their strength.
It is found that although the maximum training weight of dumbbell bench press is lower than that of barbell bench press (65,438+0.7% by weight), there is no obvious difference in the degree of stimulation of pectoralis major between the two movements. Barbell bench press can train the triceps brachii more than dumbbell bench press (because it can concentrate more on "pushing", while dumbbell bench press focuses more on pectoralis major).
In addition, because dumbbell bench press is more in line with the principle of chest muscle force, dumbbell bench press can train the inner part of chest muscle better than barbell bench press, and can train a balanced chest shape better than barbell bench press.
Finally: Dumbbell and barbell bench press are your indispensable fitness weapons! Each has its own advantages! What we have to do is to combine them with each other and exert the greatest effect.
What should I pay attention to in bench press?
1. In the gym, it is often seen that when the trainer does dumbbell bench press, the elbow is wide open. In fact, we need to have a certain shoulder adduction angle (shoulder abduction is only about 60 degrees, not more than 90 degrees), which is more in line with the anatomical movement position of scapular joint. However, don't let your elbow get too close to your body, so the stress ratio of triceps will be too large and the stress ratio of pectoral muscles will be reduced.
2. Breast tissue is located in the lower part of pectoralis major, so the thickness of the middle and lower part of the chest is what women need to strengthen for "breast enhancement". Do more bench presses!
3. Cross the chest in the middle and train the favorite training action of chest seam! This angle from shoulder height requires your arm to move horizontally and keep your elbow slightly bent-lest the extension of biceps brachii limit the range of motion.
4. Dumbbell bench press is an excellent action to increase the fullness of chest muscles. It is suggested that the stomach should not be too high, which is not conducive to the development of the lower margin of the chest. In short, the lower chest is uneven.
5. Flat dumbbell bench press, how many people will arch their stomachs particularly high with the purpose of "chest out" when they are heavy? If you can't use so much weight without arching so high, then reduce the weight. Believe me, it's all-round stimulation. (The picture shows the correct supine posture)
Results of bench press training
Height 177, weight 72KG, fitness for two months, never to practice abdominal muscles again. .......... bench press, to practice other chest, arms, back, legs, has not been able to get up, chest muscles are not getting bigger but hardening. Shit, what's going on? I can't get on the bench! The biggest change in these two months is that the arm dimension has grown from 30CM to 33CM, and the weight has grown from 69KG to 72KG! The rest is really not obvious! Especially the chest, the size has not changed, but the hardness is hard enough!
You can try as much as you can. Under the protection, you can start from the weight of 65,438+05 to 20, without much effort, and add 65,438+00 to 65,438+05 pounds to both sides at a time until you feel that you still have room to do it two or three times, and then when you can push the weight within five times, you can reach your limit with protection. I can barely push it up until 1. For example, I am usually 105kg, 105*20, 135* 12, 155*8, 175*6. This is the way my coach taught me. In front, the muscles are mobilized with low weight and not exhausted, and then the heavy weight hits the limit. I feel that this method has obvious effect on raising the upper limit.