20.3 C
United States of America
Friday, September 18, 2020

3 Best Chest Exercises: Flat, Declined, Inclined Dumbbell Presses

Must read

3 Exercises for Wider Lats

Latissimus dorsi, also known as lats, are part of the back muslces. In anatomy and physiology, it is responsible for various movements, such as...

5 Homemade Skin Lightening Face Masks

Every girl dreams of having fair and glowing skin, but due to pollution and stress, we lose the glow on our face and it...

Nutritious Protein Food Choices and Sample Recipe

Protein is one of the three macronutrients in the nutrients chart, with carbohydrates and fats being the other two. The latter two serve as...

Blast your Delts with these Exercises

A pair of broad deltoids (or delts), along with a narrow waist and a wide back, creates an illusion of a V-shape physique. This...

Aside from the shoulders, abs, and back, the chest is one of the muscles that are appealing to others, especially in the world of health and fitness. There are certainly several sorts of workouts when it comes to various muscle groups, but some routines stand out in developing a bigger and well-defined chest.

According to fitness trainor Sean Nalewanyj’s blog, the flat or decline dumbbell press is one of the best exercises for the chest. As per Nalewanyj, the utilization of dumbbells, which he calls as the best chest training tool, at an optimal angle, encourages optimal chest hypertrophy. He added that either can be used as a primary exercises during chest training.

The dumbbell press is preferred over the barbell press, which is also known for improving chest size, because the pectoralis muscles of the chest act via horizontal adduction of the humerus when the upper arm is brought across the front of the body. In addition, the dumbbell presses also provide more range of motion than the barbell press, as the hands and arms can be brought together rather than being locked onto a fixed bar. While the barbell bench press also bring mass to the chest, the dumbbell press allow independent movement of both arms, which maintains strength balance and ascertain consistent improvement across the whole chest area. Moreover, the dumbbell press prevent shoulder injuries, as the person’s hands can be positioned more comfortably and press then in a more natural arching movement.

READ  Recipes for dry skin

In doing the flat dumbbell press, the person lies down on a flat bench with a dumbbell in each hand resting on top of the thighs. It is noted that the palms of the hands should face each other. Then, the person uses his thighs to help raise the dumbbells up, one dumbbell at a time do they could be held in front of the body at shoulder width. When the dumbbells are at shoulder width, the person rotates his wrists forward, so that the palms of the hands are facing away from him. It is noted that the dumbbells are just to the sides of the chest, with the upper arm and forearm in a 90-degree angle. As the person breathes out, he pushes the dumbbells up, squeezing the chest, holding for a second and then coming down slowly. According to Body Building, the time of lowering the weight should be about twice as long as raising it. Then, the movement is repeated for the specific amount of repetitions of the person’s chest program.

READ  Simple Remedies for Liver Cirrhosis

The flat and decline angles of the bench are considered, since they target the lower fibers of the pectoralis muscle, which comprise the majority of the chest. The inclined dumbbell press allows complete development, focusing on the upper chest fibers. It is noted to utilize a 30-degree angle bench to achieve direct stimulation of the upper chest.

In doing the inclined dumbbell press, the person lies back on an inclined bench with both hands holding a dumbbell, placed atop of the thighs. Then, the thighs are used to push the dumbbells up, one at a time so they could be held at shoulder width. Then, at shoulder width, the wrists rotated forward for the palms of the hands to face away from the person; this marks the starting position. Then, the person pushes up the dumbbells up using the chest; the weights are held at the top for a second, before gradually lowering them for about twice as long as raising them. The person repeats the movement for the prescribed number of repetitions.

Along with knowing the aforementioned exercises, the chest can be more defined if their are consistently applied during training, in addition to eating the right kind of food to prevent gaining fat.

More articles

Don't Miss

Health Benefits of Feijoa (Pineapple Guava)

There is a fruit from South America that not only supplies your body with all sorts of nutrients, but also bombards your taste buds...

Ways To Increase Vascularity In Bodybuilding

In the field of health and fitness, particularly body building, vascularity enhances a person’s overall physique, especially in men. For men who participate in...

How Many Calories Do You Burn Lying Down

The number of calories you burn play plays an essential role in losing weight. And while you do burn an increased number of calories...

Habits That Can Damage Your Tendons

Your tendons are tough yet elastic bands of tissue that attach your muscles to your bones, and you have around 4,000 of them all...