Bench press with dumbbells
introduction
The bench press with dumbbells is next to the classic barbell bench press one of the most effective exercises for training the large chest muscles. The isolated operation of the arms ensures that the chest muscles are stressed evenly. However, since dumbbell workouts require a certain amount of coordination, this exercise is not particularly suitable for beginners.
Trained muscles
- pectoralis major (M. pectoralis mayor)
- Triceps (M. triceps brachii)
Tip:
Since the arms are brought together at the highest point of the movement, the inner part of the chest muscles in particular is trained. This exercise is therefore particularly suitable for women who should keep their arms a little closer together during barbell training.
Figure chest muscles
Chest muscles
- Pectoralis major
(Collarbone - proportion) -
Muscle pectoralis major,
Pars clavicularis - Pectoralis major
(Sternum - ribs - area) -
Muscle pectoralis major,
Pars sternocostalis - Pectoralis major
(Abdominal area) -
Muscle pectoralis major,
Pars abdominalis - Anterior saw muscle -
Muscle serratus anterior - Raven beak
Upper arm muscle
(second layer) -
Muscle coracobrachialis - Sternum muscle (often absent) -
Sternalis muscle - Small pectoral muscle
(second layer) -
Muscle pectoralis minor - Broad back muscle -
Latissimus dorsi muscle - Raven beak process -
Coracoid process - Collarbone -
Clavicle - Sternum - sternum
- Deltoid -
Muscle deltoideus - Fat and connective tissue,
as well as glandular lobes -
Glandula mammaria
You can find an overview of all Dr-Gumpert images at: medical illustrations
description
As with the bench press, the athlete lies flat on a training bench. To that balance Less experienced athletes should not lose their feet at least shoulder width apart on a second bench.
Assuming the starting position is particularly difficult when bench press with dumbbells. The athlete sits on the bench and places the weights on his thighs. While he lies back on the bench, his arms assume the starting position. This is not a problem when training with low weights.
In the contraction phase, the arms are gradually brought closer until the dumbbells touch at the highest point of the movement.
The yielding (eccentric) phase should take place as slowly as possible.
modification
It is possible to vary the incline of the training bench when doing the dumbbell bench press. The steeper the bench, the more the upper parts of the chest muscles are used.
The use of an expander enables a steady increase in the load during the contraction phase.
