In In the previous article, we introduced the importance and benefits of using one hand to bench press
Dumbbells have a freer and wider range of motion, allowing your chest muscle fibers to get better stimulation
One-handed bench press can help you
1. Improve the imbalance of left and right muscle strength and the difference in left and right control
2. Strengthen core strength exercise!
When the one-handed bench press weight is close to half of your body weight, your body will feel like it will be pressed to the other side. At this time, you must strongly contract your core and lower limbs to resist rotation to maintain body balance. .
3. Unilateral training can recruit more motor units to improve your strength and muscle development. The combined weight of two unilateral weights is definitely greater than the strength of both hands working at the same time, which will make you stronger!
In addition to the traditional one-handed bench press, today we will also introduce to you a great variation of the one-handed bench press: the supported one-handed bench press
The picture below is a demonstration of the action:
Use two dumbbells, drop the dumbbell halfway with one hand and then stop it, and perform a smooth one-handed bench press with the other hand!
Benefits of doing this:
Unilateral movements and ordinary one-handed bench pressNo, when one hand is performing the entire bench press movement, the other hand needs to straighten the support column dumbbell! This change can be a great way to strengthen and challenge your shoulder stability! At the same time, the stationary dumbbell will also bring you strong mechanical tension, which is better than one-handed bench press with nothing in the other hand!
Action process
1. Lie on a bench, keep the shoulder straps stable (shoulder blades retract and sink), hold dumbbells in both hands, and then first Lower the dumbbell in one hand to the halfway position, and then support the dumbbell in one hand. The distance between the elbow and the body should be about 45 degrees. The other hand can help maintain balance.
2. Start doing bench presses with the other hand, slowly lower the dumbbell to the lowest point, feel the chest muscles on one side being stretched, stay for a second and then push up quickly
Small Keep your arms vertical to the ground and slowly push up the dumbbell. Although your hands are straight, be careful not to completely lock your elbows and don't rush up or down. Then slowly lower the dumbbell in a controlled manner to perform eccentric contraction and feel the chest muscles being stretched. Return to starting position.
Note:
Keep your body stable during the movement and do not shake
Like the traditional bench press, pay attention to always Let your shoulder blades be nailed to the stool, and don't shrug your shoulders and hold your chest.
When you fall to the lowest point, your forearms are vertical to the ground, and the angle between your upper arms and your torso is kept approximately 45 degrees
Do 8-10 times on each side, alternately!