What is Bench Press?

Benchbell press on the dumbbell is a tension that is made from a horizontal position by means of free weight. The person lies on the bench with the appropriate amount of weighed dumbbell in each hand. The person then lifts the weight starting from the chest, stretched to the length of the arm and then lowered back to the chest. The design of this complete thrust is known as one repetition. Making three or four sets or 12-15 repetitions is a comfortable amount of beginners and established athletes, but the practitioner can do more or less, depending on its level of fitness and strength.

This exercise is usually performed with free weights because they allow greater freedom in movement and movement range to move better than machine weight. When one moves on a dumbbell bench, it is important for him to lie down on the bench to avoid the back stress. The lying apartment also causes the body to use the abdomen muscles instead of the rear muscles to raise the weight to the chest.

In order to maximize this exercise and minimize any occurrence of injuries, the individual should use his thighs to increase the dumbbell, not the forearm or rear muscles. This can damage your wrist muscles or rotator cuffs and can also cause pain and discomfort. By lifting the thighs up towards the chest, while dumbbells rest on them, exercise can be performed more easily and safely than to try to lift weights from the floor or directly from the thighs.

It is also important that the exercise keeps full control over the dumbbell exercise at all times. The dumbbells should be held on the sides of the chest and create an angle of 90 degrees with the forearm and the upper arm. This is the starting position, and as soon as the movement is carried out and the dumbbells are pushed up, the arms shit at the top of the movement. At the top, the individual should squeeze the chest and descend the dumbbells slowly back down and to his side. Ideally, it should take twice as long to reduce weights as to itICH increases, allowing the exerciser to get the maximum advantage of movement.

Security can be a problem during a dumbbell press. The rotator cuff injury may result if the dumbbells fall to the floor instead of being reduced. The movement of the weights ejecting suddenly from the hand of humans can cause connective muscle tissue from movement.