Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed with a neutral grip using dumbbells. The neutral grip ensures that the triceps and shoulders are increasingly activated.
Exercise
Bench press
In neutral grip
Type: Unilateral
Rest: 180s
Equipment: Bank, Kurzhantel
Tutorial
1
Take one dumbbell in each hand. Lie on the weight bench and press your feet firmly into the floor.
2
Keep your elbows close to your upper body. Your forearms should be perpendicular to the floor (elbows pointing downwards, weight towards the ceiling). Position your hands at chest height with your palms facing inwards (neutral grip).
3
Press the dumbbells upwards in a powerful and controlled manner. Almost, but not fully, extend them to protect the elbow joints. Breathe out as you do this
4
Lower the dumbbells in a controlled manner until they are back at chest level. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you stick your chest out slightly throughout the exercise and keep your shoulders fixed (backwards and then forward and backwards). This will help you target your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Bench
Dumbbell
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