In addition to paying attention to whether the posture is correct, the number of exercises and the number of sets are also the key, which is the same as many fitness methods! then How much dumbbell bench press works best? There are many ways to exercise dumbbell bench press, among which how to do the inclined dumbbell bench press? Let's find out!

How much dumbbell bench press to do is appropriate

6. The number of times the limit is reached in the range of 0-0 times. More than 0 reps, the rest of the body will enter a state of aerobic exercise; If there are less than 0 reps, it means that the accessory muscles have been involved in the exercise, and the main muscles are not completely fatigued.

20. Number of multiple groups: No matter which body part, one group after another must be practiced until the neurite triggers no impulse. If you're gullible enough to believe in the idea of overtraining, you're not up to the mark. The so-called overtraining is nothing more than an excuse made up by cowards to cover up their incompetence. A true impact workout is not only about having more than 0 sets, but also about getting each set to the limit. Do not count warm-up groups when counting sets, although they are required.

3. Diversity of training. It is necessary to change the number and number of training sets, as well as the arrangement of movements, frequently to break the body's adaptation and achieve breakthrough muscle growth.

How to do an inclined dumbbell bench press

Exercise on the chest: The upper part of the pectoral muscles is difficult to train, and in order to train the tangible pectoral muscles, the upper chest is essential. Do you feel your pectoral muscles concentrated in the lower part and none or very little in the upper part?

angle: Set the angle of the ramp at 30 degrees to achieve a better posture to stimulate the pectoral muscles. Degrees greater than 0 will cause the weight to exert too much weight on the anterior deltoid muscle. Tip: The position where the incline bench press dumbbell falls should be placed on the upper chest near the collarbone.

Prepare the pose: Lie on the slope on your back, hold dumbbells in both hands and place them directly above your shoulders, your feet flat on the ground, your shoulder blades tightened back, your back straight against the slope, your abdominal muscles tightened, and your neck straightened.

How it works: The lifting should follow the trajectory of the triangle and the dumbbells should meet at the midline of the body above the chest and shoulders. The dumbbells are almost touching each other, and the peak contraction action should be smooth and smooth, paying special attention to the squeeze of the pectoral muscles, and the movement should be slow when reducing.

組數: Use dumbbells of appropriate weight, do 2~0 sets, 0 reps per set. The rhythm of the action is "0-0-0" seconds. Try not to pause (only at the vertex or bottom if you need to pause slightly).

Notes:

1. When lifting the dumbbell upwards, try to let the dumbbell gently "float up", as if it is not dominated by consciousness. In this way, the pectoral muscles must start working immediately in case the dumbbells fall.

2. When lowering the dumbbells, pay attention to controlling the speed, preferably slow and steady. But don't stop, increase the density of your training, and when you reach the highest point, immediately lower the barbell to keep the movement flowing.

3. Keep your chest tense at all times throughout the press. Imagine your pectoral muscles pushing dumbbells instead of your triceps or deltoid muscles, although you do need to rely on these two muscle groups a little in the movement. (Reference site: Fitness Bar)