< strong>Bench press auxiliary training: elastic bandDumbbellBench press
The bench press is the most popular training exercise in the gym. It helps You build strong upper body strength and build thick and straight chest muscles
There are many variations of the bench press. Different equipment used, different training rhythms, different training angles and different grips will give you Muscles bring a different experience and will also add some freshness to your training!
For example, the alternating bench press, reverse grip bench press, floor bench press, 1 and 1/2 bench press, etc.
In addition to these, today I will give you We recommend the dumbbell bench press with elastic bands:
The benefits of using elastic bands!
Coupled with the resistance of the elastic band, it provides an ascending resistance (Acending Resistance) throughout the entire range of motion, providing a bonus effect on the muscles.
Generally speaking: at your weakest point, usually at your starting position, the resistance caused by the elastic band is the smallest, helping you to overcome this "sticking point" ”,
Then, when this point is exceeded, the tension (resistance) of the elastic band also begins to increase, allowing for optimal muscle training efficiency.
At the same time, bench press training with dumbbells will provide a greater range of motion., better help you stimulate your chest muscles
Dumbbell bench press is not as heavy as a barbell! But it can mobilize your stabilizing muscles to work! Increase movement control
The following is the detailed movement process:
Choose an elastic band with appropriate resistance! Wrap it around your back with both hands. Be careful not to wrap it too tightly!
Then grab the dumbbell with both hands, lie on the bench, retract your shoulder blades and sink, straighten your arms and fix the dumbbell, don't shake it!
Start the bench press: open your shoulders and slowly lower the dumbbell, feel your chest muscles being slowly lengthened, lower to a position where the upper arm is slightly lower than the torso and hold for a second
Then immediately activate your chest muscles to push the dumbbells upward! At the top of the movement, fully contract your chest muscles and maintain tension!
Do 10-15 times, 4 groups!
Training Tips:
Due to the eccentric acceleration of the elastic band during the lowering stage, you must better control the dumbbell and let it slowly whereabouts. To maintain muscle tone!
Keep your forearms perpendicular to the ground at the low end of the movement, and keep your upper arms and torso close to a 45-degree angle. Do not abduct your shoulders too much!