What's the difference between barbell bench press and dumbbell bench press?
If the chest muscles want to be very stylish, barbell bench press and dumbbell bench press are the most basic and classic movements. Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different. It is suggested that you use the combination of barbell bench press and dumbbell bird, which is more conducive to the fullness of your pectoralis major muscle.
Barbell: Generally speaking, barbell bench press is the best way to increase the thickness of chest muscles. When the barbell is bench pressed, the grip distance of the hand is constant. With the shoulder joint as the axis, the rotation angle of the humerus (arm) is limited, so the working distance of pectoralis major is short.
Dumbbell: Dumbbell bench press can exercise the whole chest muscle more comprehensively because deltoid muscle is less involved. When dumbbell bench press, the trajectory of hands is more free, and the angle of arm rotation is almost 90 degrees, so the working distance of pectoralis major is longer and the stimulation to pectoralis major is deeper.
How to do barbell bench press
1. Lie flat on a flat bench, with the head, upper back and buttocks touching the surface of the bench and being firmly supported. Spread your legs naturally and put your feet flat on the floor. The forehand (opposite to the tiger's mouth) holds the barbell bar completely (the thumb bypasses the barbell bar and is opposite to the other four fingers). The distance between your hands is slightly wider than your shoulders.
2. Remove the barbell from the bench press and straighten your arm so that the barbell is located directly above the clavicle. Sink your shoulders and tighten your shoulder blades.
3. Then slowly put down the barbell under complete control and gently touch the chest under the nipple. Then push the barbell up and back slightly, so that the barbell returns to the top of the clavicle. At this time, the elbow can be locked or not completely straight. The scapula continues to tighten.
Grip distance: different grip distances have different effects. The key points of exercise will be different with different grip distances. The wider grip focuses on training the chest, while the narrower grip stimulates the triceps brachii and deltoid muscle more. Everyone's body structure is different (arm length, shoulder width), so you need to control the grip distance according to your own situation!
Dumbbell bench press essentials
1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.
2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.
3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.
5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.