< strong>Chest muscle training: a different one-handed bench press!
The barbell bench press has always been everyone’s favorite exercise for training chest muscles! But don’t overlook dumbbells!
Actually, it’s just for the chest muscles! Dumbbells actually feel better! Dumbbells have a freer and larger range of motion, allowing you to squeeze your chest muscles better!
At the same time, dumbbells also have an excellent benefit: one-handed training!
One-handed bench press can help you
1. Improve the difference in left and right control and muscle strength imbalance
2. Compared with two-hand movements, single-arm movement provides you with a wider range of movement and micro-mobilization of more motor units.
We have already introduced the ordinary one-handed bench press before, but today we are going to introduce you to a different one-handed bench press!
The following is an action demonstration
1. The starting position is the same as the ordinary dumbbell bench press. Hold the dumbbells with both hands and straighten your arms, then lower one armFall, do not fall completely to the lowest point, then fix the support and try to HOLD (maintain the tension and do not relax)
2. The other hand begins to perform a smooth single-back bench press
Benefits of doing this: Have the advantages of unilateral training! At the same time, because when one hand is moving, the other hand is in a static state of bearing weight (still in a state of isometric contraction), which can help you increase the time the muscles are under tension and better stimulate the muscles!
Notes:
1. Movements need to be carried out in a controlled manner, and the static arms must always maintain muscle tension
2. It is recommended to choose a lighter weight than usual! Go focus on maintaining muscle tone!