![]() ![]() Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position. Remember to keep your arms steady throughout the movement.Ħ. Return your arms to the starting position and squeeze your pecs together. ![]() The dumbbells should be level with your chest on both sides.ĥ. With a slight bend in your elbows, lower your arms laterally until you feel a stretch in your chest. Once you’re lying flat, press the dumbbells up above your chest. The dumbbell should remain close to your chest.ģ. Lower yourself down until you’re lying flat. (The palms of your hands should be facing each other).Ģ. Sit down on a flat bench with a dumbbell in each hand resting on your thighs. How to do the dumbbell flies - beginner tutorialġ. Dumbbell flies are an excellent finishing move and a great way to isolate your chest after a lot of pressing exercises. There’s no need to lift as heavy too, as dumbbell flies are usually completed with lower weights - focusing on the form and squeeze held with every rep. Targeted muscle group: The pectoralis major and pectoralis minor.ĭumbbell flies, are an isolation exercise and are usually performed after big compound lifts, like the bench and incline press. The spotter should not be doing the work for you, but only assisting if you can’t finish a rep. When beginning to learn the bench press, it might be useful to have a spotter standing by to help you - in case you get stuck. Don’t let your elbows flare out.ĭon’t be afraid to ask someone to spot you. Keep your elbows tight and pulled into your side (lats). Make sure your technique is correct and the weight is not too heavy - no ego lifting. It’s also important to not put too much strain on your shoulders - as this can increase your risk of developing a rotator cuff injury. You’ll only be lifting the weights with a more minimal range of motion - so ensure you’re doing full reps to get the most out of the exercise. If too much weight is on the bar, and you can only complete partial reps, this will reduce the ability for your muscles to grow. It’s important to that you do full reps, all the way up and down. While the bench press is a simple exercise, it’s easy to make mistakes which could make the exercise less effective and even increase the risk of injury. Make sure your feet are flat on the floor at all times, with your hips on the bench.Ħ. Hold this position for a second before repeating the process.ĥ. Push the bar up in a fixed-line until your arms straighten. Slowly lower the bar so that it touches your chest and hold this position for a second.Ĥ. Brace your whole body and lift the bar off the rack.ģ. How to do the bench press – beginner tutorialġ. Lie flat on the bench press and grip the bar, with your hands just wider than your shoulders.Ģ. You can do the bench press either with more or fewer repetitions, as well as with heavy or light loads. The bench press heavily involves the large muscle groups of the chest, the shoulders, as well as the triceps. The bench press is arguably the most popular exercise in the gym for chest development. No beginner chest workout would be complete without the bench press. ![]() Targeted muscle group: The larger chest muscles. That’s because pushing allows for a far greater load to be used, and lifting heavier will enable you to develop a greater amount of muscle mass. Both movements are important for a well-developed chest, but beginners should focus mainly on pushing movements. The chest muscles are activated through two directional movements - pushing and pulling. We’re going to answer your questions and give you the best exercises that will help you build bigger pecs. With this said, what are the best chest exercises for beginners to develop their muscles? Does a beginner chest workout need to be different from the workout of someone who has been training for many years? Chest training has gained immense popularity amongst gym-goers and is a firm favourite with beginners and seasoned gym enthusiasts alike. Perhaps the most aesthetically pleasing group of muscles is the well-developed, muscular chest.
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