< strong>Chest muscle training: rotationdumbbellbench press
When it comes to the best exercises for chest muscle training, the dumbbell bench press should be the number one. Compared with the barbell, it has a greater range of motion and can make your The entire chest muscles receive more comprehensive stimulation
There are many variations of the dumbbell bench press. It can be trained unilaterally, which is great for improving muscles. Force imbalance has a better contribution. At the same time, we can also give your muscles different experiences through different holding methods and different operating techniques!
Today I will introduce to you a great variation of dumbbell bench press: rotating dumbbell bench press!
As shown below:
1. Sit on one side of a flat bench and hold a pair of dumbbells.
2. The starting position is the same as the traditional bench press. Hold the dumbbells in both hands and push them up steadily, then align the dumbbells with your palms facing forward ( Overhand grip)
3. Then begin to lower the dumbbell through eccentric contraction, and slowly rotate the forearm outwards, falling slowly, and feel the chest muscles being Stretch slowly. At the lowest point of the movement, hold the dumbbell in a reverse grip (palms facing you)
4. Stay for a second and then prepare to push up. When pushing up, gradually internally rotate your forearms! When you reach the top, the hand position changes to an upright grip!
Tip: As shown in the picture, avoid excessive shoulder abduction!
The benefits of doing this:
Including the factor of rotation in the traditional bench press process, in addition to training to the surface of the large In addition to these muscles, it can also strengthen the deep stabilizing muscles of the shoulder (shoulder rotator cuff) to make your shoulders stronger!
At the same time, external rotation of the shoulder when falling will help stabilize your shoulder, and adding internal rotation when pushing up will help the chest muscles to better participate in exerting force