Not exact matches
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.
To enable maximum tension on the targeted muscle, you need to make sure that your pecs are doing the majority of work during every single rep.
Dumbbells have the ability to place slightly more tension on the chest muscles than a barbell and they
also keep the muscles under tension for longer because of the greater range of motion, so consider incorporating
dumbbell presses to your chest routine to reap this benefit and exhaust your pecs more thoroughly.
Of course you will
also want to incorporate exercises like barbell and
dumbbell rows, pull ups, chin ups, leg
presses, shoulder
presses and a few other compound exercises to get that «bodybuilder» look and give the muscles a different kind of stimulus.
Also, keep the elbow angle fixed and avoid extending or
pressing the
dumbbells.
To really lose man boobs though, as well as using exercises like the incline
dumbbell press to develop the upper chest, you
also need to lose the fat over that lower chest.
So just as you'd add the resistance of
dumbbells when doing an overhead
press, you should
also add resistance to your core movements.
(Such people are
also usually somewhat «weak» on free - weight, compound movements such as Bench
Presses, Overhead
Presses and Squats, but «normal» or even «strong» on exercises such as
Dumbbell Flyes and Lateral Raises.)
By bringing the
dumbbells in at the top, not only do you isolate the pecs (as opposed to the anterior deltoids) better than in the barbell incline
press, but you
also stimulate those inner fibers near the midline of your upper chest, to really bring out that pec separation line.
Incline
dumbbell press — this is a compound exercise that targets the chest but
also works the triceps and shoulders to a lesser extent.
For example, if a sprinter will be doing a bench
press using the barbell, a distance swimmer may execute the bench
press using
dumbbells while lying on a swiss ball (
also known as a physio ball).
The
dumbbell bench
press will
also help to mitigate any imbalances you have between your right and left side that can creep in from barbell training.
As an alternative to the tricep extension using
dumbbells you can
also perform the tricep extension using the tricep extension high pulley machine or the tricep
press.
The
dumbbell military
press (
also overhead
press or shoulder
press) is one of the best shoulder strengthening exercises.
The single - arm
dumbbell chest
press targets your pecs, shoulders, and triceps unilaterally, while
also requiring core engagement to prevent your hips or shoulders from twisting during the exercise.
Also, in the study, activation of the anterior deltoids and pectoralis major was similar between
dumbbell bench
presses and barbell bench
presses, but stimulation of the triceps brachii was lower.
Also, you can usually get a deeper range of motion with exercises like the bench
press when you use
dumbbells as opposed to barbells.
They should
also begin the workout with the bench
press followed by the
press with
dumbbells.
Keep in mind that lateral deltoids are
also heavily involved in
pressing shoulder exercises (such as
dumbbell or barbell shoulder
presses), especially if you perform them with the elbows out to the side.
The kettlebell Z
press (which can
also be done with the barbell,
dumbbell, or other forms of external loading) can be very beneficial for shoulder and upper back strength, spinal stability, and scapular health.
You should
also perform: 3 × 8 - 12 reverse - grip chin - up with flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Saeterbakken et al. (2011)
also found no difference in pectoralis major muscle activity between the free - weight, smith machine or
dumbbell bench
press.
It
also puts the
dumbbells right at upper chest level to begin with so all you have to do lift your knees up and move the
dumbbells back and you're immediately into the bottom position of the
dumbbell bench
press.