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Dumbbell Bench Press |
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By: Technical Panel |
Date: 22/03/2006 |
Article Hit Count: 6 |
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| Start
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Grasp
two heavy dumbbells, sit at the end of the bench, and rest the weights on
the end of your knees, your feet about shoulder width apart. To bring the
weights into position for your set, keep pressing the weights into your
knees as you roll backwards onto the bench. This will bring the weights at
straight arms length directly above your shoulder joints, your wrists
rotated so that your hands face forward throughout the movement.
You should grasp the
dumbbells with opposing fingers and thumb. Do not put thumb round the same side of the bar as
fingers.
Keep your head, back and
buttocks on the bench through the whole range of the movement. Avoid
arching.
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| MidPoint
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Being
sure to keep your upper arms directly out to the sides at right angles
with your torso, slowly bend your arms and lower the weights downward and
slightly out to the sides until your elbows are bent to 90 degrees.
The dumbbells should rest,
with your wrists no lower than your chest line. |
| Concentric
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Next
you are going to return the weight to the starting position by
straightening your arms, pushing through your chest muscles and triceps
and shoulders.
The dumbbells should travel
in a smooth and straight path upwards and slightly back toward your upper
chest. Along the same arc that they travelled down without bouncing at the
bottom.
You should stop just before
your elbow joints lock out to maintain tension upon the muscle and not the
joints. |
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Related articles. Read them and add your own feedback |
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Exercise Guide |
Technical Panel |
22/03/2006 |
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Exercise Guide - An assortment of exercise guides demonstrating how to accurately perform exercises for your entire body from the largest muscle groups to the smallest. |
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