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Find out here everything about Dumbbell press flat bench.
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In this article we are going to show you how to make Dumbbell press flat bench:
Learn Dumbbell press flat bench just in 5 seconds: Video
Summarized explanation
Lying face up on a flat bench hold two dumbbells in pronation with arms flexed and near shoulders. Raise arms to the vertical position and lower.
Step by step
1-Lie face up on a flat bench and take a dumbbell in each hand with a prone grip (palms facing front).
2-Flex elbows and leave DBs besides shoulders.
3-Extend arms to the vertical and join DBs at the highest point.
4-Lower in a controlled manner to the starting position.
| Must Leave shoulders resting on the bench while extending arms |
Don´t Curve spine to help elevate weight. |
Tips Voluntarily contract pectoral when joining dumbbells at the highest point |
Extended Explanation
Lie face up on a flat bench with flexed legs and feet leaning on the floor, hold a dumbbell in each hand in a prone grip (palms facing front). Flex elbows and leave dumbells besides shoulders. This is the starting position. Start movement extending arms to the vertical and joining dumbbells at the highest point. Lower in a controlled manner returning to starting position. This is a repetition.
Basic Muscles Explanation
The basic muscles involved in the exercise called press or pushes, arm flexions included, are the muscles located in the shoulder and elbow joints. In the shoulder joint, the anterior deltoids is activated and is located in the front part of the shoulder. The pectoralis major covers the whole chest. In the elbow joint or articulation the brachial triceps participates in the push movement, this is a potent muscle for the press exercise. It covers the back part of the arm and participates in the final part of the movement, when we are going to extend the arms. The brachial triceps has three heads, external, middle and internal, and they unite in a common tendon that inserts in the ulnar bone.
Muscles & Joint Actions
When arms extend and separate from the body, the shoulder joint flexes and produces the emphasis on the contraction of the anterior portion of the deltoids. At the same time, the major pectoral contracts permitting the elevation of the weight. After the weight passes the first half of the movement, the brachial triceps contracts and completes the movement.
Sport Uses
This exercise is used by ahtletes in fitness to develope the volume of the pectoral. The shoulder joint flexion brings about the contraction of the deltoids. These movements are present in sport actions that push or hit. They are complementary exercises for weightlifting and powerlifting, and for contact sports where the hit or punch is the main action. It is also important to mention the importance they have in sports like basketball or where throws above the head or in front of the body are the main movements.
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