{"id":520,"date":"2014-07-12T10:49:31","date_gmt":"2014-07-12T10:49:31","guid":{"rendered":"http:\/\/www.indianbodybuilding.co.in\/Articles\/?p=520"},"modified":"2014-07-12T10:49:31","modified_gmt":"2014-07-12T10:49:31","slug":"best-dumbbell-pressing-technique","status":"publish","type":"post","link":"https:\/\/www.indianbodybuilding.co.in\/Articles\/best-dumbbell-pressing-technique\/","title":{"rendered":"Best Dumbbell Pressing Technique"},"content":{"rendered":"<div class=\"wp-caption alignleft\" ><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Main_336x280 -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:336px;height:280px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"9364966176\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>Q: What\u2019s the best way to perform the dumbbell bench press? <\/p>\n<p>A: Have an assistant hand you the dumbbells one at a time while you\u2019re in position on a bench, especially if you\u2019re using very heavy dumbbells. With two assistants you could receive both dumbbells at the same time. The alternative is to get the dumbbells into position by yourself. Sit on the end of a bench with the \u2019bells held vertically on your thighs. Centre your hands on the handles. Keep your elbows bent, your chin on your chest, your back rounded, and, with a thrust on the \u2019bells from your thighs, roll back on the bench, and position your feet as you would for a barbell bench press. With your forearms vertical and your hands lined up with your lower pecs, inhale fully to fill your chest, pull your shoulders back, and immediately begin bench-pressing. <\/p>\n<p>With dumbbells you don\u2019t have to position your hands as if holding a barbell. Use a parallel grip or one somewhere between that and the barbell-style pronated grip. You can change your wrist position during the course of each rep if that feels most natural for you. If the backs of your hands, wrists and forearms are in a straight line during the dumbbell bench press \u2014 or any pressing movement \u2014 the dumbbells could fall out of your hands. Your hands must extend rearward sufficiently so that you can grip the dumbbells securely, but don\u2019t let them extend your hands to the maximum, because that could mar your lifting technique and injure your wrists. (Grip the dumbbells firmly; the slacker the grip, the less action from the flexors on the palm side of the forearm, which translates to less muscular counteraction to the rearward bending.)<br \/>\n<div class=\"e3lan e3lan-in-post1\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Article_Banner -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:468px;height:60px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"2023057778\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\nUse a medium-wide grip, and press in a similar pathway to the barbell version \u2014 vertically or with a slight diagonal line toward your head. Keep the \u2019bells moving in tandem, as if they were linked. Don\u2019t let them drift outward from your torso or let one get ahead of the other. Don\u2019t use an exaggerated range of motion. Descend to a point no deeper than you would with a barbell. Pause at the bottom for a second (while staying tight), and then press up smoothly, under control. Pause for a second at the top, or until the dumbbells are stationary, and smoothly perform the next rep. Your control may be poor at first, but with practice you\u2019ll develop control over the dumbbells. Fixed-weight dumbbells usually increase in increments of five pounds or 2.5 kilos. So going up usually means a total increase of 4.5\u20145 kg, which is large. Stick with a pair of dumbbells until you can comfortably do several reps more than your target count before going up in weight. If you use adjustable dumbbells, you can use smaller increments than five pounds provided you have small disks. Even if you use fixed-weight dumbbells, you can attach two small disks to each dumbbell. Use strong adhesive tape and ensure that the disks are securely attached. Over time, build up to the weight of the next pair of fixedweight dumbbells. For proper balance attach the small disks in pairs to each dumbbell, one at each end.<br \/>\n<div class=\"e3lan e3lan-in-post1\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Article_Banner -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:468px;height:60px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"2023057778\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\nA better choice: Small magnetic plates. A spotter should crouch behind your head, ready to provide assistance. If that becomes necessary, he or she should apply force with one hand under each elbow \u2014 but it\u2019s strictly for assisting you to get a tough rep up in correct technique. A single person can\u2019t simultaneously take a pair of \u2019bells from someone who fails on a rep. If that happens, you\u2019ll need two spotters. Don\u2019t push this exercise to failure. Even when you\u2019re training hard, stop one rep short of failure so you don\u2019t risk losing control. That could cost you an injury. Even an alert spotter may not be able to prevent loss of control of both dumbbells. A spotter or, better still, two spotters can take the dumbbells off you at the end of a set. Alternatively, get off the bench while holding the dumbbells: Lower the \u2019bells to your lower torso; keep your forearms, arms, shoulders and chest tight; and lift your bent knees as high as you can. With the \u2019bells touching your thighs and your chin on your chest, immediately throw your feet forward and roll into a seated position. It\u2019s especially easy to do if a spotter places his or her hands under your shoulders and helps you to roll up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q: What\u2019s the best way to perform the dumbbell bench press? A: Have an assistant hand you the dumbbells one at a time while you\u2019re in position on a bench, especially if you\u2019re using very heavy dumbbells. With two assistants you could receive both dumbbells at the same time. The alternative is to get the &hellip;<\/p>\n","protected":false},"author":1,"featured_media":521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42],"tags":[],"class_list":["post-520","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-training"],"_links":{"self":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts\/520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/comments?post=520"}],"version-history":[{"count":0,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts\/520\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/media\/521"}],"wp:attachment":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/media?parent=520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/categories?post=520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/tags?post=520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}