Bench. Wednesday , December 20th , 2017 - 05:39:15 AM
Lie flat on the bench and keep your feet flat on the floor, so that you have better balance. Lift one dumbbell at a time, off the floor. Hold the dumbbells straight above your eyes and let the palms face forwards. Slowly lower the dumbbells to your outer chest and stretch your chest to maximum at the bottom, but make sure the dumbbells do not crash on the chest. Now raise the dumbbells till your arms are nearly straight and your elbows are locked. When you are doing this exercise, keep controlled motion and avoid jerky movements.
The range of motion in a barbell routine is restricted, as the bar might end up resting on your chest. However, if you are using dumbbells, there is a greater range of motion. Here, your elbows can go way below the shoulders, and this range of movement is more effective to strengthen the muscles.
The use of dumbbells provides a compound exercise, and other muscles like the triceps and shoulder muscles are also involved in the movement. This movement helps to strengthen the stabilizer muscles, and a dumbbell in each hand will also improve your coordination. On the contrary, while using barbells, the stabilizer muscles will not be actively involved. However, this allows you to bench press heavy weights.
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