Bench Press (Dumbbell)
A flat press with a dumbbell in each hand that trains the chest, front shoulders and triceps. Each arm works on its own, allowing a slightly deeper stretch than a barbell.
- मुख्य मांसपेशी
- छाती
- सहायक मांसपेशियां
- ट्राइसेप्सकंधे
- उपकरण
- डंबल
Bench Press (Dumbbell) कैसे करें
Set up for the exercise (dumbbells) and clear enough space to move safely.
Take the start position with a neutral spine and switch on the target muscles (chest).
Press the weight up smoothly until your arms are extended without locking the joints.
Exhale on the effort and inhale as you return to the start.
Do not swing, bounce, or jerk the weight; stop if you feel sharp pain.
टिप्स
- Keep your wrists straight and stacked directly above your elbows.
- Stop lowering when you feel a stretch in your chest, not in the front of your shoulders.
- To finish, bring the dumbbells to your chest and sit up with them on your thighs.
आम गलतियां
- Letting the dumbbells drift apart and drop too low at the bottom.
- Letting your shoulders roll forward off the bench as you press.
- Rushing the lowering phase and losing control of the weights.
Bench Press (Dumbbell) को Bulky में लॉग करें
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