Barbell bench presses might not be the finest move unless you've won the genetic lottery and your chest gets the best exercise possible. For the majority of lifters out there, the barbell bench press primarily works their triceps or deltoid muscles.
This is due to the chest muscles' (pectorals') ability to choose between transverse flexion and transverse adduction motions when performing barbell bench lifts.
Despite the fact that your elbows are in different positions during each of these two moves, they appear to be the same. Both of these workouts require you to raise the weight in a horizontal motion with your upper arm extended, much like a dumbbell flye.
Your upper arm doesn't have as many opportunities to raise the weight during this exercise because a barbell is essentially a bar when it is used for this exercise. The only portion of the entire exercise that resembles transverse flexion and adduction is the first third.
The pectoral muscles play a role in the first third of the press exercise, not in the actual lifting of the weight, as is the case with other exercises. After the third, your pectorals essentially transform into fixator muscles that give you more isometric tension.
This means that even while they will still be valuable, you won't receive the desired outcomes from them. Of fact, there is a technique to make barbell bench presses better and more successful in their intended function of enlarging your chest, but it requires utilizing poor form and performing the exercises dangerously. Push your elbows out of their sockets so that they will protrude forward as you reach the action's climax.
You will get a little bit more transverse flexion and adduction as long as your shoulders don't dislocate themselves during the process, but scapular abduction will still account for the majority of your gains. This shouldn't be attempted; it's risky.
What Steps Should You Take?
That's right, carry out a bench press with dumbbells as opposed to a barbell. It's a lot better alternative if done correctly, so pay close attention. Dumbbells have a wider range of motion than a barbell because you can use them to go all the way down rather than stopping at chest level because a bar is in the way.
Because you can increase the transverse flexion and adduction movement that takes place when you begin lifting, performing presses with a wider range of motion may cause your pectoral muscles to be engaged much more.
When completing dumbbell bench presses, try to press your movement inwards, as if you were performing a flye. When you reach the peak of the movement, your dumbbells should be as close together as they can be without touching.
Dumbbell bench presses are therefore more beneficial for you when done correctly since you will experience increased loaded transverse adduction and flexion.
If you want your pectoral muscles to look as muscular as possible, always follow the recommendations and suggestions of experienced weightlifters who have worked on their bodies for years, if not decades.
What Is Required Of You?
In my experience, many people use dumbbells incorrectly, which interferes with their training. To avoid this, be cautious that utilizing dumbbells doesn't actually cause a decrease in your range of motion rather than an extension. It might be a result of ego fragility or the removal of the bar, which acts as a locator and a marker of movement.
When deciding when to stop lowering their weight, weightlifters use the weight plates on the ends of the dumbbells, but they frequently mistake the point at which the edge of the dumbbell reaches their shoulder and stop too soon.
Because you're effectively shortening the action by a few inches, if you don't lower those dumbbell bench presses all the way, you won't see results. They should be lower than your chest. Make the most of each workout you do.
Related Article: The Top 3 Exercises for Developing Monster Delts
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