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Whether you're using dumbbells or barbells (or kettlebells!), you'll want to set your body up to bench press for success. Follow these form cues, and you'll be in proper position.
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
Start by getting into the proper bench press position on a flat bench. Drive your shoulders into the bench, squeezing your abs and glutes and driving your heels into the floor.
If increasing your bench press load remains difficult, there’s a good chance your triceps are lacking in the strength department. One unique exercise to help fix this is called the JM press—a ...
Smith machine bench press. The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the later half of the 19th century.
The dumbbell bench press is one of the best chest exercises ... using a pair of dumbbells heavy enough that you can manage only 6 to 8 reps with good form. Press the weight up for those 6 to 8 ...
Spotting is particularly prevalent when performing the bench press. [4] [5] Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless they are completely confident that the lift will not be failed. While a spotter may prevent injury, a lifter may become too dependent on the spotter, and not ...