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brown_bomber
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1) Purpose and effects:
a- The pushing-forward direction of this movement works the muscle groups pectoralis major, pectoralis minor, anterior deltoid, and triceps.
b- The benefits of developing these muscles are more pushing strength, a more "filled in" appearance around the collar bones, and a fuller, toner look to the upper body.
2) 4-point skills development model:
a- Position- If an incline bench is used, the bench should be very slightly angled from a flat position- no more than 15-20 degrees. Otherwise, perform on a flat bench. The feet should be placed on the floor to stabilize, but with no weight put on them in order to avoid placing stress on the lower back by lifting the hips. The body weight should be distributed evenly on the hips and shoulders, with a very slight curve to the lower back. The dumbbells should be held so that the palms are facing forwards.
b- Pathway- The movement is basically tracing a triangle in the air over the lower part of the chest. The lowest position is with the elbows lowered to a position about an inch from the lowest they can go. This prevents excessive strain to the shoulder joint and no results are sacrificed. The highest position is with the elbows locked. The elbows should lock on this exercise to optimize the contraction of the pectorals. The forearms should be straight up and down throughout the motion so that the upper arms muscles are not unnecessarily recruited to rebalance the weight. The weights should meet at the top position.
c- Rhythm- Lower the bar on a count of 3-4, pause for a millisecond in the bottom position. Lift a little faster by pushing up smoothly, but more explosively, on a count of 2, to a locked-out elbow position.
d- Breathing- Take a strong breath in while letting the weight down to the lowest position, then explosively exhale while pushing upwards.
Common mistakes on Dumbbell Bench Press and their corrections:
Typical Form Mistake
Correction
Pushing the weight back over the head.
Keep the path of movement more towards the waist while pushing up. If the bar(s) are over your collar bones, you are too far back.
Not going low enough.
Your elbows should end up just a bit lower than your torso, though not quite as far down as they can go. Practice this motion path without weight to get used to it.
Arching the back and putting the weight on the feet.
Pay attention to keeping your weight evenly distributed between your hips and shoulders, with the feet just touching the floor for balance. As you near peak-effort, stay conscious of this weight distribution.
a- The pushing-forward direction of this movement works the muscle groups pectoralis major, pectoralis minor, anterior deltoid, and triceps.
b- The benefits of developing these muscles are more pushing strength, a more "filled in" appearance around the collar bones, and a fuller, toner look to the upper body.
2) 4-point skills development model:
a- Position- If an incline bench is used, the bench should be very slightly angled from a flat position- no more than 15-20 degrees. Otherwise, perform on a flat bench. The feet should be placed on the floor to stabilize, but with no weight put on them in order to avoid placing stress on the lower back by lifting the hips. The body weight should be distributed evenly on the hips and shoulders, with a very slight curve to the lower back. The dumbbells should be held so that the palms are facing forwards.
b- Pathway- The movement is basically tracing a triangle in the air over the lower part of the chest. The lowest position is with the elbows lowered to a position about an inch from the lowest they can go. This prevents excessive strain to the shoulder joint and no results are sacrificed. The highest position is with the elbows locked. The elbows should lock on this exercise to optimize the contraction of the pectorals. The forearms should be straight up and down throughout the motion so that the upper arms muscles are not unnecessarily recruited to rebalance the weight. The weights should meet at the top position.
c- Rhythm- Lower the bar on a count of 3-4, pause for a millisecond in the bottom position. Lift a little faster by pushing up smoothly, but more explosively, on a count of 2, to a locked-out elbow position.
d- Breathing- Take a strong breath in while letting the weight down to the lowest position, then explosively exhale while pushing upwards.
Common mistakes on Dumbbell Bench Press and their corrections:
Typical Form Mistake
Correction
Pushing the weight back over the head.
Keep the path of movement more towards the waist while pushing up. If the bar(s) are over your collar bones, you are too far back.
Not going low enough.
Your elbows should end up just a bit lower than your torso, though not quite as far down as they can go. Practice this motion path without weight to get used to it.
Arching the back and putting the weight on the feet.
Pay attention to keeping your weight evenly distributed between your hips and shoulders, with the feet just touching the floor for balance. As you near peak-effort, stay conscious of this weight distribution.
