{"id":30383,"date":"2022-11-27T10:02:33","date_gmt":"2022-11-27T06:32:33","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=30383"},"modified":"2022-11-27T10:02:33","modified_gmt":"2022-11-27T06:32:33","slug":"dumbbell-bench-press-women","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/ru\/dumbbell-bench-press-women\/","title":{"rendered":"Dumbbell Bench Press"},"content":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/iWwjUB_W_es” el_width=”80″ align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column offset=”vc_hidden-lg vc_hidden-md” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/iWwjUB_W_es” align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1668593344510{margin-bottom: 0px !important;}” woodmart_css_id=”6374b6b23aebb” parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjZiMjNhZWJiIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”]\n\t\t

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WHAT ARE DUMBBELL BENCH PRESS GOOD FOR?<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[\/vc_column][\/vc_row][vc_row woodmart_css_id=”6374b61fe0f84″ responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjYxZmUwZjg0Iiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” woodmart_box_shadow=”no” wd_z_index=”no” woodmart_disable_overflow=”0″ row_reverse_mobile=”0″ row_reverse_tablet=”0″][vc_column woodmart_css_id=”6374b1872ff51″ parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjE4NzJmZjUxIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”][vc_column_text woodmart_inline=”no” text_larger=”no” css=”.vc_custom_1669271280732{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 10px !important;background-color: #ffffff !important;}”]<\/p>\n
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With proper form, the dumbbell bench press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.<\/strong><\/p>\n<\/blockquote>\n

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Start Position<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Lie in a supine position on a bench in the fivepoint body contact position
\nGrasp two dumbbells, using a closed, pronated grip, slightly wider than shoulder-width apart and Position the dumbbells over the chest with the elbows fully extended
\nAll repetitions begin from this position<\/p>\n

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Movement Phases<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Lower the weight slowly until the dumbbells touches the middle chest
\nKeep the wrists stiff and the forearms perpendicular to the floor and parallel to each other
\nMaintain the five-point body contact position
\nPush the dumbbells upward and very slightly backward until the elbows are fully extended<\/p>\n

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Breathing Guidelines<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

breathe in as you lower the dumbbell toward your chest and breathe out as you lift the dumbbell back up<\/p>\n

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Note<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Do not arch the back or raise the chest to meet the dumbbells
\nlowering the dumbbells too far can cause shoulder injury
\nMaintain control of the dumbbells at all times<\/p>\n

primary muscles:<\/strong> Pectoralis Major<\/p>\n

Secondary muscles:<\/strong> Anterior Deltoid, Triceps brachii<\/p>\n

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