We looked into the barbell bench press a couple of weeks ago and although it is a staple of many exercise programs it may not be as effective as you want it to be. To really start working your chest it’s time to pick up a set of dumbbells.
Dumbbells allow you to achieve a greater range of motion than with a barbell which means more of the pec muscles can be worked during the exercise. You can’t rely on a stronger side to help up the weight like with a barbell, training each side in isolation is important for sports players. It allows you to see if one side is weaker and adapt your training to balance it.
1. Lie flat on your back on a bench.
2. Hold the dumbbells in each hand by your shoulders (your palms should face your feet).
3. Push the weights up above your chest until your arms are straight.
4. Lower the weights slowly and repeat.
If you have shoulder problems you can have your palms facing each other. To get the most range of movement bring the dumbbells closer together at the top and down past your shoulders at the bottom.
Always remember to warm up before completing any training, you will recover quicker and are less at risk of injury during the workout. Download our free mobility warm up guide from the link in our bio!
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