Chest Bench Press Technique

The dumbbell bench press offers some benefits that are not available with other chest exercises and can be used to prime your pectorals for new growth. The bench press is one of the most important upper body exercises in your movement toolkit. So make the flat bench the cornerstone of your chest building strategy and include incline variations to hit your upper chest and front shoulders.

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The dumbbell bench press targets the fronts and tops of the shoulders the triceps and the chest muscles while also engaging the rhomboids and the serratus anterior as secondary muscles that help execute the move.

Chest bench press technique. Grasp the bar at slightly wider than shoulder width apart so that the elbows are at right angles at the lowest point. The forearm muscles upper back muscles and lats also contribute to moving the weight during a bench press. Just increase your bench press and your lower chest will grow. Flat bench weights of various sizes bar.

Use this bench press cue as you bring the barbell down to your chest. Benefits of incline bench press technique. This will be a helpful cue for lifters who can t control the barbell during the eccentric phase of the movement. The bench press involves the pectoralis major chest anterior deltoid front of shoulder and the triceps.

Put the dumbbells on the floor in front of your bench. Sit at the end grab the dumbbells and stand up while pulling them to you thighs. It is a compound lift exercise that requires power and strength from various joints from the upper chest. Start with the arms fully.

It utilizes more muscle mass than the overhead press. Begin by lying flat on a bench with your feet flat on the floor and buttocks and shoulders touching the bench. The dumbbell bench press is a bench press using two dumbbells. The incline bench press works help in strengthening your upper body as well as various muscle joints contribute to the success of this exercise.

Worst case add dips to target your lower chest. Many people think the bench press is just a chest exercise but i m here to tell you that your triceps shoulders back and even your glutes are involved. Let s look at the numerous benefits of this exercise. Not only is it crucial for upper body muscular development but it s an exceptional strength builder.

The lower body is also involved with the bench press a concept known as. Common beginner bench press mistakes. This would include having the barbell travel in different bar paths as you cycle through multiple reps or having the barbell bounce off your chest because you can t decelerate the weight properly.