Lying Pushing is the most popular training exercise in our gym. It can help us develop beautiful and stylish chest muscles and improve upper body strength!
Usually we will use a barbell or dumbbell, and then perform the bench press with an overhand grip (two thumbs facing each other)! But today I want to introduce you to the opposite grip bench press!
Benefits of the opposite-grip bench press: kinder to your shoulders!
It puts your palms in a natural neutral position. Compared with holding the palms forward, this approach will make your shoulder straps more stable and make it easier for your shoulder blades to sink and retract. Compared with the traditional barbell bench press, it can reduce a lot of pressure on the shoulders. This is especially important for some athletes who often use shoulder muscles. It can reduce the risk of shoulder joint injuries while training.
If your shoulders feel uncomfortable during bench press training, it is recommended that you choose Try bench pressing with an opposite grip!
Action demonstration!
The basic training techniques are the same as the traditional dumbbell bench press, just turn the dumbbell direction and hold the palm of your hand relatively! The arms are naturally straight and parallel, and the shoulder blades are slightly retracted and sunken!
As you fall, slowly open your chest muscles and feel your chest muscles slowly stretch. Drop the dumbbell until your upper arms are parallel to the ground or slightly lower! Maintain muscle tension at the bottom of the movement, with your forearms perpendicular to the ground!
Contract your chest muscles and push them up, stay at the top of the movement for one second, and squeeze your chest muscles!
Note:
Do not hold the two dumbbells too narrowly together (the two dumbbells are pressed together), especially during the falling phase. When pushing up, you can choose to bring the two arms closer together !
Keep your forearms vertical to the ground at the top of the movement!
Keep your shoulders stable during the movement (shoulder blades retract and sink). Don’t shrug your shoulders or hold your chest!