Get more from every workout – http://athleanx.com/x/activate
Subscribe to this channel here – http://bit.ly/2b0coMW
The dumbbell bench press is one of the most classic chest exercises you can do to build a bigger chest. That said, it is not the chest alone that powers the dumbbells up on every rep. The shoulders and triceps are very much involved in assisting with the exercise as well. This can be a problem however when either one of these ancillary muscle groups starts to take over the movement and takes away from the contribution of the chest muscles.
In this video, I am going to show you how to influence the amount of work that is being done by the chest during the exercise with just a few simple tweaks to your hands. By simply adjusting the way that you hold the dumbbells and how you move your hands through space as you press the dumbbells, you can greatly impact the muscle group that takes on the brunt of the work during this popular chest building exercise.
In order to hit the chest more during the db bench press you are going to want to lead with your thumbs during the press. What does that mean? It means that as you press the dumbbells up over your chest you are going to want to tilt them ever so slightly so as your thumbs are pointing up towards the ceiling and your pinkies are tilting downward. This will have the effect of letting the inner half of the dumbbell raise higher than the outer half.
It is important to point out that you are going to want to do this from a position of your hands facing forward during the press, not towards each other. The reason why this alteration in the position of your hands has such a profound effect on the muscles in your chest is because of what it does to the upper arms when pressing.
By having your thumbs ride upwards as you press the dumbbells up, you are getting your biceps to get closer to each other during the ascent. This has the effect of increasing horizontal adduction at the shoulder which is a key component of chest activation. On the other side of this however is that fact that if you do the same exact movement with your thumbs but out of a neutral (or palms facing each other) grip, you would be doing the opposite of what you are trying to do. Here you would be activating your front deltoid muscle substantially more.
For most of us, this is the exact thing we are trying to avoid during the dumbbell bench press. If you feel most of the work being done by your shoulders during a bench press you will definitely want to avoid the neutral grip position as well as the changes and cheats to your wrist placement during the press.
Finally, if you have a bad shoulder and you feel too much pain in the joint during the bench press you can try the variation that I show here last. In this case you want to lead with your pinkies instead of your thumbs. This will take a lot of the strain off of the shoulder and shoulder capsule and instead let the triceps help out the chest to perform the movement. As I said, this is really useful if you don’t want to have to give up dumbbell bench pressing entirely because of shoulder pain.
If you found this tip helpful and wish you could train with a complete program that has these tips and more built into it to help you get much more out of your training, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to get a bigger chest and the best home chest exercises for mass, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Exercises and Workouts – How To Work Up To Performing A Pull-Up
A great strength training goal to function in the direction of is having the ability to complete one successful pull-up. If you are simply starting, this could seem impossible however with the right activity steps, you can see success. While some older ladies might never have the ability to do a complete pull-up by themselves, you can still work in the direction of doing a helped version, which will certainly still provide exceptional reinforcing advantages. Let’s go over the actions to know regarding being able to do a pull-up …How Balance Training Improves Athletic Performance
Our body stance is an essential aspect for our everyday activities. Every single physical task needs a certain quantity of equilibrium and also with the appropriate pose our body is able to achieve a lot of points. A tiny baby also requires balance and stabilizes himself in order to start walking. When the balance is off, the infant goes down on the floor. He again battles to stabilize himself and stands and at some point begins to stroll. Balance plays a severe duty in all our physical activities.Self-Care Produces Energy
I am self-motivated to run due to the fact that I acknowledge as well as am receiving the short-term and the long-lasting rewards. It is an unique self-care that motivates and overviews. Some people start an impossible workout program looking for a much better level of wellness later on in life. Without any favorable inspirational devices in place, failing impends. They are forgetting the critical benefits of exercise today.Tips for Preventing Injuries in the Weekend Warrior
Sports injuries, especially from the weekend warrior, are as common area now in the doctor’s office as the typical cold. Take time during the week with a little workout routine to aid avoid sporting activities injuries.Exercises and Workouts – Focusing On How to Do The Push-Up Correctly
Prepared to take your top body stamina to the following degree? If so, push-ups need to belong of your tactical plan. This top body workout is a great compound exercise, striking your upper body, shoulders, triceps muscles, biceps, as well as core muscular tissues, and also can be done anywhere you occur to have some vacuum. With the numerous variations on the basic push-up, it only makes good sense to include it in a versatile exercise program. And altering around your variations, some variations being a lot more tough than others, will assist you really feel extra determined, expand the muscle mass groups you’re striking and build muscular tissue as well as toughness. However, if you wish to see optimal advantages, you require to recognize exactly how to perform it correctly. Let’s go over what you should know …