The article discusses how to perform the dumbbell bench press exercise correctly to build a bigger chest. The author identifies seven common mistakes people make when performing the exercise and provides tips on how to correct them.
The mistakes include:
1. Poor posture: Sitting at the end of the bench with slumped shoulders, rather than sitting up tall with shoulders down and back.
2. Incorrect elbow position: Flaring elbows out to the sides, rather than tucking them in at a 45-60 degree angle.
3. Lowering the weight too quickly: Dropping the dumbbells down, rather than lowering them slowly and controlledly.
4. Not engaging the back: Failing to engage the back muscles to help lift the dumbbells.
5. Not using the feet: Not pushing into the feet to help generate power for the lift.
6. Letting the shoulders dominate: Allowing the shoulders to take over the lift, rather than the chest muscles.
7. Not manipulating the dumbbells in space: Not tilting the dumbbells as you lift them to allow for more adduction range of motion.
The article also provides bonus tips, including changing the angle of the bench to reduce strain on the shoulders and increasing the angle to 15-30 degrees to target the upper chest.
Here are the key facts extracted from the text:
1. The dumbbell bench press can be a valuable exercise for building a bigger chest.
2. Many people make common mistakes when performing the dumbbell bench press.
3. Maintaining proper posture is crucial when starting the dumbbell bench press.
4. Sitting up tall, pulling shoulders down and back, and engaging the lats can help maintain proper posture.
5. Tucking the elbows and keeping the wrists stacked above them can help maintain proper form.
6. The elbows should be placed at about a 45-60 degree angle.
7. Lowering the dumbbells slowly and controlledly can help prevent shoulder pain.
8. Engaging the back muscles and expanding the rib cage can help maintain proper form.
9. Pushing down into the toes and thinking about straightening the legs can help generate force.
10. Lifting the ribs to the ceiling and driving the shoulders back into the bench can help initiate the push with the chest muscles.
11. Tilting the dumbbells by pointing the thumbs up as you lift can help increase chest contraction.
12. Gripping the dumbbell strongly through the index finger and thumb can help maintain proper form.
13. Changing the angle of the bench can help reduce strain on the shoulders.
14. Increasing the angle of the bench to 15-30 degrees can help reposition the shoulders and reduce strain.