The close grip bench press is another excellent push movement that activates multiple muscle groups but emphasizes the triceps.Īs the name implies, you bring your hands closer to focus more of the tension on your triceps rather than your pecs and shoulders. When performing this exercise, make sure to tuck your elbows in as close to your body as possible. Because of this, the chest won't be activated optimally. Shifting around can cause injuries and indicates that the weight is too heavy.Ĭommon Mistakes: Many people's elbows flare out when performing this exercise. Tips: Make sure to keep your back flat on the bench and your feet flat on the floor.Repeat for the desired number of repetitions. Press the weights back up until your arms are straight.Lower the weight down until it is a few inches away from touching your chest.Lift the weight upward until your arms are straight.Squeeze your shoulder blades together tightly to create a solid and stable position on the bench. Lie on your back on an incline bench with a barbell positioned above you.Make sure to adjust your weight correctly, do not let your form go to waste. Incline presses also activate the front deltoid, and it's heavier to press than a regular flat bench press. This slight change in angle puts more emphasis on the upper part of your chest, helping to create a rounder, fuller look. The incline bench press is similar to the flat bench press, but it's performed on an incline bench. You need to lower the dumbbells until you get a good stretch, allowing your chest muscles to be activated properly. Try to go heavy on this exercise while still maintaining good form.Ĭommon Mistakes: The biggest mistake people make with this exercise is not creating a full range of motion. Press the dumbbells back up until your arms are straight.You may go slightly lower until you get a good stretch. Lower the dumbbells down until your arms are at a 90-degree angle. Press the dumbbells up until your arms are straight.Lie on your back on a flat bench with a dumbbell in each hand.That means that the stronger side of your body can't compensate for your weaker side. We prefer the dumbbell press over the bench press because, with dumbbells, you work unilaterally. This exercise will mainly target your chest, but your shoulders and triceps will also come into play. The flat dumbbell bench press is an excellent compound exercise to start your push day workout with.
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