Hold a dumbbell in each hand. It is a dual-axis machine with complete joint mobility.
When pushing up, because there is no horizontal bar to limit, the elbows can go deeper, the chest muscles can be pulled longer, and more work can be done. Therefore, the position of the hands changes from much wider than the shoulders to close to the same width as the shoulders.
It is obvious that the chest muscles can fully exert force during the inward clamping action. The dual-axis machine can make the intensity more balanced and can be used to balance the development of muscle strength and improve the strength of the weak side.
In addition to the incline, flat, and decline dumbbell bench presses, there are also alternating dumbbell bench presses and opposite dumbbell bench presses, which can stimulate the chest muscles from multiple directions and angles.
Chest up and shoulders back
You should choose a pair of dumbbells that are lighter than usual and then lie on the bench press. Push your chest out and let your shoulders back on the bench.
This set of movements can stretch your chest muscles in advance, making the subsequent chest muscle contraction amplitude larger, which means that more muscle fibers will be stimulated.
Squeeze your armpits
The second step is to squeeze your armpits and pre-activate your chest muscles before starting the bench press. From the front, this action looks like your arms don't need to move, only your chest muscles are moving.
Rotate the dumbbells
In the process of pushing the dumbbells up, we need to rotate our arms inward, almost let the palms of our hands face each other at the top and let the biceps on both sides get as close to each other as possible.
The purpose of doing this is to bring the arms closer to each other. One of the important functions of the chest muscles is to adduct the arms. The more the two arms are gathered together, the more fully the function of the chest muscles will be exerted, and the stimulation will be more in place.
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