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.
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.
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Chest muscles
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$config[ads_text2] not foundAs 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.
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.