Chest musclesRecommended training exercises: reverse grip dumbbell bench press
For chest muscle training, dumbbell bench press is irreplaceable! Although barbells can load more loads, dumbbells are more advantageous for chest muscle stimulation! Dumbbells are freer and have a wider range of movement trajectories! In addition, dumbbells can also be used for one-handed training!
There are many variations of the dumbbell bench press! Today I want to introduce you to a very good movement: the reverse-grip dumbbell bench press!
The benefits of an underhand grip!
1. Friendly to shoulders!
There is a change in external rotation of the shoulders in the reverse grip bench press! This small change can make your shoulder blades more stable!
Slight external rotation of the shoulder: Pull the humerus back into the joint socket of the shoulder joint, keep the arm close to the body, and retract and sink the scapula. Brings torque to the shoulder joint dimple, making your shoulder more stable! Avoid shoulder internal rotation and shoulder shrugging!
2. Another advantage of reverse grip bench press is that it stimulates the upper chest more obviously! Compared with ordinary flat bench press, it can increase the activity of your upper chest by more than 30%.
Action process:
1. Sit on the side of a flat bench and hold a pair of dumbbells.
2. The starting position is at the bottom of the movement, using an underhand grip! When pushing up, gradually internally rotate the forearm, and when it reaches the top, it becomes an opposite grip! This solves the problem of difficulty in grasping the top of the action!
3. Pay attention to movement control andProceed in an orderly manner! Fall slowly and feel your chest muscles being slowly stretched! When pushing up, naturally rotate the forearm and squeeze the chest muscles!