A perfect bench press must do these three things: pre-stretching, pre-activation, and gathering arms. When you do this, the weight used is greatly reduced, but you will find that it is more strenuous than before. The stimulated muscle fibers are increased and the degree of stimulation is deepened, and you will get better results than before.
Use small weights to perform the action
Many people usually use 10RM for chest training, but there is no problem when we do barbell bench press.
This is not the case with dumbbell bench press, because when doing barbell bench press, our chest muscles are very stable and there will be no obvious body shaking.
When doing dumbbell bench press, our body needs to keep balance, so dumbbell bench press cannot use the same weight as barbell.
When we do dumbbell bench press, the weight used is often much smaller than barbell bench press, so as to ensure that we can have a sufficient pump feeling during training.
Therefore, it is recommended to use 12RM for exercise when doing dumbbell bench press, and the weight must be adjusted properly.
Add detailed movements when doing dumbbell bench press
When doing dumbbell bench press, we must maximize the advantages of dumbbells.
The advantage of dumbbells compared to barbells is that dumbbells can move on both sides separately, and our hands can move in different trajectories, so we can add a shoulder joint internal rotation movement when doing bench press, so that our pectoralis major can be fully contracted.
And when doing dumbbell bench press, we can drop the dumbbells a lot, while the barbell will be blocked by the body because of the horizontal bar, so it can only drop to the same level as the chest.
When doing dumbbell bench press, we can do slow shoulder joint internal rotation when pushing up. At the same time, when falling down, the dumbbells should be slightly lower than the chest, so that the pectoralis major can be fully stretched and then fully contracted.
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