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Bench Press (Dumbbell)

主な筋肉
胸

概要

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.

やり方

  1. Sit on the end of a flat bench with the dumbbells resting upright on your thighs.

  2. Lie back, using your knees to help bring the dumbbells to your chest.

  3. Plant your feet flat and pull your shoulder blades back and down.

  4. Press the dumbbells up until your arms are straight over your chest, palms facing forward.

  5. Lower them slowly to the sides of your chest, elbows about 45 degrees from your body.

  6. Press back up, bringing the dumbbells close together without clanking them.

コツ

  • 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.

よくある間違い

  • 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.

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