How To Do Dumbbell Press ?
Needless to say, every guy wants a huge, ripped chest. To build up such strong and toned body, many boys hit the gymnasium and work for hours with dumbbells. But how many of them actually end up accomplishing what they have been exercising for? While some quit after few days from joining the gym, others end up performing the dumbbells incorrectly. As such, you need enough amounts of consistency, effort, and steady progression in weight and repetitions to achieve a huge chest, built-up shoulders, and tones triceps. This will not only increase and improve your built and personality, but increase flexibility and motion in the shoulders as well. To give yourself a perkier and energetic look, carry out dumbbell press exercises and see how your body speaks confidence, dominance, and macho for itself. Scroll on further to learn some dumbbell press exercises that will help you and encourage you to work further to achieve your goal. Take a look!
Dumbbell Press Exercises
Flat Bench Dumbbell Press
Lay on your back on a flat bench with your feet flat on the floor. Ensure that your back, shoulders, neck, and hamstring are flat on the bench and comfortably positioned. Ask a spotter to give you the dumbbells in each hand. Place your arms such that the dumbbells are in line with your upper chest and your elbows are below the dumbbells. Push the dumbbells upwards in the air extending your arms while placing your elbows on the side. Keep the dumbbells slightly inward and not straight like a barbell. Stretch out your pectoral muscles until you can feel the contraction. Slowly, lower the dumbbells, keeping your arms balanced and back straight. Let your pectoral muscles feel the stretch. Return back to the starting position. Repeat this exercise 6 to 12 times in sets of four.
Seated Dumbbell Shoulder Press
Sit on a bench with a back support and your back straight. Hold a dumbbell in each hand and place your feet firmly on the floor about hip width apart. Lower your elbows and keep your upper arms to shoulder height such that the dumbbells are at your ear level. Pull out your abdomen slightly forward such that there is a slight gap between the small of your back and the bench. The back of your head should be resting against the pad. Now, start pushing the dumbbells upwards until the ends of the dumbbells lightly touch each other above your head. Slowly, lower the dumbbells back to your ear level. Repeat again in sets of three.
Standing Dumbbell Shoulder Press
Stand straight with your one foot in front of the other in a slightly staggered position to give you more stability while doing this exercise. Hold one dumbbell in both your hands and raise them close to your ears. Push in your belly button and make sure that you maintain this posture throughout the whole exercise. Slowly push up the dumbbells in the air above your head. Hold this position for few seconds and return back to the starting position. Repeat again.
Incline Dumbbell Press
Lie back on an inclined bench and hold a dumbbell in each hand. Hold them on your thighs such that your palms are facing each other. Using your thigh muscles, push the dumbbells, one at a time, up to your shoulder level bending your elbows. Make sure that there is shoulder width distance between both the dumbbells. Turn your wrists around such that the palms are now facing your torso. Push them towards your chest while breathing out. Lock your elbows, keep your arms straight, and hold your breath. Hold this position for 2-3 seconds and slowly bring your arms back to the starting position, while breathing in. Repeat 16 times to make one set. Perform 3 sets of this exercise.
Including these dumbbell press exercises in your workout regimen will help you in spicing up your training routine. However, these exercises will work only when you apply the right amount of dedication, persistence, and hard work. Do not lose hope and keep up the spirit of working out burning. All the best! Go and get a flawless build body with a bang! Time to woo those ladies in your town!
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