Mobile Phone
0086-15010728070
Call Us
0086-15613225830
E-mail
yly00001@dzyunlingyu.com

The dumbbell bench

The body parts on the shoulders may be underestimated, while the shoulders are required to perform countless tasks in sports and daily life. There is a reason why it is called “bearing burden” rather than “bearing” or “bending the knee” burden.

While looking as strong as the shoulders, no muscle group can bear the load more effectively. Quarterbacks, swimmers, tennis players and baseball pitchers rely on their shoulders, hips and core to drive their arms and make powerful shots and throws.

Unfortunately, our shoulders are sitting in front of the computer, behind the steering wheel, staring at the smartphone, and we are hit hard in our daily life. As a result, we are more likely to bend over than previous generations. Studies have shown that between 18% and 26% of adults experience shoulder pain at any given time.

Dumbbells are particularly effective in challenging shoulders, because dumbbells force us to maintain stability at the joints, thereby generating strength and stability.

Through this dumbbell exercise, we will complete four groups of these eight movements in a cyclic manner to produce shoulders and traps that can cope with most of the burdens. We will alternate between push and pull exercises, so we can get the maximum effect with the least amount of time and the least equipment, and just take a short break between groups.

Function: Alternating dumbbell presses can challenge shoulders and make shoulders more stable than barbell benches. The extra pulse at the end can also act as a shoulder.

How to do it: Lie face up on a bench, place the dumbbells on the outside of your shoulders, with your palms facing your thighs, and raise two dumbbells to your chest. Keep your arms straight, put down another dumbbell, touch the outside of your shoulders, and then push it up again. On the top of the movement, push it farther with both hands, as if trying to punch a hole.

What it does: When the chest is down, it focuses more on moving away from the shoulders, providing the expected benefits for the back and shoulders.

How to do it: Place your chest on an adjustable bench and lie down at a comfortable angle between 30 and 45 degrees. When lifting dumbbells with both hands, move the weight to both sides and pull the shoulder bones back together. Return to the starting position.

What it does: This provides all the shoulder and chest advantages of a traditional dumbbell press, while also paying more attention to stabilizing the shoulders.

How to do it: Lie on the bench, put the left gl bone and left shoulder blade on the bench, and leave the right gl bone and right shoulder blade on the bench. Hold the dumbbell in your right hand, place your left hand on your head, and hold the bench firmly. Lower your weight until your elbows are aligned with your shoulders. Return to the starting position. Continue to repeat 10 times, then switch sides.

What it does: This is a familiar and effective compound exercise that can strengthen and stabilize the shoulders and upper back, while also challenging the triceps.

How to do it: Stand with your feet hip-width apart and press the dumbbell palms in front of your body. While keeping the shoulder blades back and chest straight, lift the dumbbells vertically and raise the elbows to the ceiling. Return to the starting position.

What it does: Hit on your diamond shape to support shoulder movement, open up your chest and help your broad back.

How to do it: Hold the dumbbell with your hands apart, with your feet shoulder-width apart, and keep your back straight when you lean forward to bend it slightly. Put the heavy objects together and slowly move them to the side. Keep your arms slightly bent, and then pull your elbows back. This is more about back and shoulder exercises than chest exercises.

What it does: This is a full-body exercise that can exercise hamstrings and stretches, but the deep muscles can also be aimed at the shoulders.

How to operate: Stand on one leg and use one hand to grasp the stable surface in front of you (perhaps a dumbbell rack). Bend your body, lower your chest, and raise your leg with your other hand relative to the other leg. Grab the dumbbells with your empty hands. Pull it to the side of your waist, then lower it. Do 10 and switch sides.

What it does: This can improve the overall core strength, but the key is to keep the shoulders front and back. They really bear the burden of this move.

How to do it: When holding a dumbbell, please walk 10 yards and then another 10 yards. Don’t bend over. When walking, please pull the shoulder blade back and forth and untie the buttocks. This may be a challenging move at first, but you will be surprised at how far you can go or how fast you can gain weight.

What it does: This is a simple and challenging move that hits the shoulders, but also the triceps, biceps and back.

How to do it: Starting from the highest position of the push-up, place your hands on dumbbells that are shoulder-width apart. Swipe a dumbbell to one side of your body while keeping your other hand and foot in balance. Pause for one second at the top, then slowly return the weight to the starting position. Repeat on the other side.

Pete Williams is the author of NASM-CPT and the co-author of several fitness books, including “Core Performance” and “Everyday is Game Day.” His work has appeared in publications such as “Men’s Health”, “Men’s Magazine” and “USA Today”.

Generation Iron Brands LLC 134 West 29th Street Suite 902 New York, NY 10001 Email: [Email protected]


Post time: Apr-01-2021