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Technique for Bench Pressing Dumbbells & Common Errors


Technique for Bench Pressing Dumbbells & Common Errors

To assist their members in pursuing their unique goals in the most efficient manner, the majority of modern gyms offer a wide choice of training equipment. Modern lifters, unlike their forebears, may target certain body areas in extremely specific ways with the aid of sophisticated equipment.

Barbells and dumbbells have continued to be the two most often used pieces of equipment in any bodybuilder's training arsenal, despite the fact that it is reasonable to claim that there is no one greatest piece of equipment because different forms of equipment are made to accomplish different goals. That's because, regardless of how fantastic some machines are, free weight training is a need for anyone seeking to increase their strength and muscle mass.

But given that dumbbells are mostly utilized for joint-isolation workouts, barbells are thought to be more effective for increasing maximum strength. But employing dumbbells for full-body, multi-planar motions can produce a variety of strength improvements that can't be unlocked with the use of a barbell. Dumbbell training offers more benefits than one might initially imagine. The following are a few significant benefits of using dumbbells for exercise:

Activating Muscles using Dumbbells

The muscle fibers of the targeted muscles and the supporting muscles will be maximally activated in a way that can't be achieved with barbells or machines since handling dumbbells needs greater balance and stabilization throughout the activity. Dumbbell exercises also require inter- and intramuscular cooperation, which results in higher levels of muscle activation, which significantly increases coordination between various body parts and provides distinctive advancement in terms of strength, muscle development, and stability.

Unilateral Dumbbell Training

One of the most frequent problems that bodybuilders nowadays have is muscle or strength imbalances, which may be remedied by using dumbbells to make both limbs perform the same amount of effort. Muscular imbalances can lead to odd-looking, unbalanced physiques, so they must be carefully handled. When using a barbell, most people's dominant side of the body tends to compensate for the weaker one, which might be difficult to observe. Muscular imbalances are painfully evident and simple to correct with dumbbells.

Joint Security

It goes without saying that dumbbell exercises are less jarring on the joints than their barbell counterparts. Because the hands aren't held in position when utilizing dumbbells, you can move more freely and cover a wider range of motion. Try performing an exercise with dumbbells if you've previously suffered from joint injuries or experience joint pain while performing it with a barbell. Dumbbells allow you to adjust your form and technique to suit your joints and work around existing issues, which can be difficult to do with a barbell.

Cost and Usability

A set of high-quality dumbbells will pay for themselves if you're one of those guys who prefers to workout in their own home gym, especially if you have a small room. Barbells and weight plates cost more than dumbbells even though they are less expensive than specialized machines. On the other hand, the majority of exercise equipment can only be used for one or two exercises, but dumbbells offer a wide variety of motions and may be used for practically all barbell exercises.

Pressing a Dumbbell Bench

Replace the barbell on the bench press, the king of chest exercises, with dumbbells as a wonderful method to add additional dumbbell work to your regimen. Other chest workouts lack some advantages that the dumbbell bench press has, and it can be utilized to prepare your pectorals for future growth.

The rhomboids and serratus anterior are used as supporting muscles in the dumbbell bench press as well as the fronts and tops of the shoulders, the triceps, and the chest muscles.

The main advantage of using dumbbells is that it works more muscles than the barbell and machine version and actually activates the lower fibers of the chest press better than a barbell press. This is because when you use dumbbells, your hands are free to move across your body, giving the lower pecs a better workout.

This is only possible, of course, if you perform this fantastic exercise with the proper form and technique. For guidance on how to do it correctly, read the advice below.

How to correctly perform the dumbbell bench press:

* Hold the dumbbells with an overhand grip above your eyes while lying on a weight bench with your arms extended over your chest.

* To drop the weights, bend your elbows out at your sides in a small arching motion. This stage needs to be carried out slowly and carefully.

* Your upper arms should be parallel to the top of the bench when you are in the final position.

* Allow the dumbbells to just contact your chest before pushing them upward with extended elbows. The upward motion needs to be strong and last between one and two seconds. To avoid putting undue strain on the triceps, make sure to press the dumbbells from as far out as you can.

* Squeeze the chest muscles together at the peak of the motion. You can decide whether to lock out your elbows or not; some lifters believe it puts too much strain on the joint. As a general guideline, you should refrain from locking out your elbows if it is uncomfortable.

* Use a weight that makes it challenging to complete the last few reps with correct technique for three sets of 8–12 repetitions.

Mistake #1 in Dumbbell Bench Press: Using Too Heavy Weights

This kind of goes without saying. Your range of motion will be restricted, the exercise will be less effective, and your risk of injury will rise if you attempt to lift weights with good form when you are aware that you are not capable of doing so. Making sure you have perfected the form and technique before increasing the weight is a much better approach. Resist the impulse to start light and gratify your ego.

Nailing the Rotator Cuff #2

One of the main issues for lifters tends to be weak rotator cuff muscles. Every push or pull movement engages the rotator cuff, which is situated close to the shoulder. As a result, any weakness in this region can impair your performance or greatly increase your risk of injury, particularly when using big weights and poor form.

Given that bench pressing puts a lot of strain on the rotator cuff muscles, it is important to maintain proper form and incorporate rotator cuff-strengthening exercises into your warm-up routine in order to prevent rotator cuff tears and other disabling ailments.

3. Extending Your Back

Bench pressing with an arched back is considered cheating since it reduces the range of motion and makes it simpler to press the weight upward using momentum. Why would you want to do this, given that the exercise is less effective since fewer muscle fibers are engaged due to the restricted range of motion?

Additionally, arching your back raises your chance of lower back pain, which can drastically hinder your progress with weightlifting and muscular development.

4. Lack of a spotter

Any exercise with free weights should be performed with a spotter since you never know when gravity will get the better of you. When you're struggling to finish the last few reps or when you're unsure of your form on your own, having a spotter can be really helpful.

Most importantly, a spotter can help you when it matters most, like when you realize you can no longer control the weight. Instead of dropping the weight recklessly, you can tell the spotter to take it off your hands securely.

#5. Holding up the Head

Unfortunately, both inexperienced and seasoned lifters alike frequently make this error. You must maintain constant contact with the bench with your head, shoulder blades, and b**t. When making the motion, lifting your head and neck might result in neck pain, damage, and eventually an unattractive excessive back curve known as kyphosis.