How To Do A Dumbbell Bench Press
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Whether you are a man or a woman, incorporating some amount of strength training in your routine is very important for a fit and toned body.
For men who wish to develop their chest muscles or pectoral muscles, the dumbbell bench press is a good exercise for body sculpting and toning. This exercise targets the Pecs, shoulders, biceps and triceps. You can do this exercise on a flat bench, an incline bench or a decline bench to target various muscle groups of the pectoral region. Let us now see how a dumbbell bench press is done.
Benefits of the Dumbbell Bench Press
The most important advantage of doing a dumbbell bench press is that it offers a lot of free movement, which means you are engaging compound muscle groups in order to execute the exercise properly. Thus, this exercise becomes more effective in toning the chest muscles. Unlike a barbell, the bench press also allows you to contract your palms inwards when you get the dumbbells on the top, which is not possible on a barbell.
How to Do Dumbbell Bench Press Exercise
Choose a flat bench. Now select a pair of dumbbells. Remember to pick dumbbells that you are comfortable with and are able to make your workout moderately challenging.
Lie down on the bench with a flat back and knees bent. Ensure that your butt and your back are resting flat on the bench and the back is not arching. Position the dumbbells to the sides of your chest. The dumbbells should be facing forward and should not be completely straight but aligned at an angle of 30 degrees.
Now take the dumbbells straight up overhead. The dumbbells should be right above your chest. Bring the dumbbells slowly down. Repeat the exercise 12-15 times and try to do two sets. Make sure that you exhale when you take the dumbbells up and inhale when you bring the dumbbells down.
The dumbbells should be lowered right to the sides of the chest at a 90-degree angle. It should be done in such a way that you feel a slight stretch in your chest muscles when you bring the dumbbells down.
Also Read
How To Do Decline Bench Press
How To Do Bench Push Ups
Top 10 Ways To Increase Your Bench Press
Points to Remember
You must follow the correct breathing technique with any weight training exercise. Make sure your feet are firmly planted to the floor during the exercise. If you are lifting your buttock or arching the back, it means the weights are too heavy. Go in for lighter weights so that you do not compromise on the form.
Make sure you give your chest muscles a day’s break before exercising them again. This will allow the muscles to recuperate. Any weight-training programme is incomplete unless it is followed by a strict diet.
A good diet will ensure that your muscles are getting enough fuel to build and fat is being burned. This means that you have to take a diet rich in carbs, essential fats and protein for a good, toned and sculpted body. This will also enhance the efficacy of your workout and make you stronger.
Photo Credit: Worldsstrongestlibrarian.com/wp-content/uploads/2011/01/
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