Workout bench press bodybuilding dumbbell

The bench press is one of the most popular upper body exercises, directed effectively push the muscles of the upper body, including, chest, shoulders and triceps. The bench press is commonly performed as a chest exercise, successfully stimulate chest during exercise, although the width of the grip can be reduced to change the emphasis on the triceps.

For those doing the bench press with the aim of targeting the chest muscles, shoulder width grip or greater should be used. The shape of the bench press is important when targeting the chest muscle hypertrophy (growth) as the way in which the exercise is performed have an impact on the effectiveness of exercise to stimulate growth. First, the exercise should be performed in a controlled manner, with full control on the bar throughout the movement. Shoulders should be tightened to restrict movement of the shoulder, focusing the effort on the chest. Make sure that the arms were kept burned out during the year, and bring the bar up to just below the chest.

If there is a noticeable difference in strength between each side of the body, the bench press can not be the best choice. Muscle imbalances are not corrected effectively by using a barbell for exercises, with both sides of the body working together and probably stronger side over powering the weaker side. For those with muscle imbalances, joint exercises with weights possible. For the bench press, replace the bench press with dumbbell bench press, resulting in unilateral each side of the body formation independently with the same resistance.

The bench press is performed by a variety of athletes. Powerlifters perform the bench press bar in the competition, so they focus on strength and technique for optimal performance. For bodybuilders, the bench press is a basic exercise in a routine chest, pointing to his chest muscles and help push. Eight to twelve repetitions per set will likely prove fruitful for the gains in muscle hypertrophy (growth). Those seeking strength will probably want to perform the exercise with a rep range of six or less.

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