![]() Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.The flat bench press works your entire chest muscles to a high degree and can provide robust growth in both your lower, middle, and upper chest, albeit perhaps not to the degree of incline presses. While the incline presses emphasize your upper chest, you shouldn’t write off the regular flat bench press. While this will challenge and develop your ability to stabilize your shoulders, it will also limit how much you can exhaust your muscles before losing balance or technique. The dumbbells are more unstable than the barbell. ![]() Using dumbbells ensures that you are working both sides equally hard.This means that you can move your arms in a way that feels comfortable for you. The dumbbells allow for an unrestricted range of motion. ![]() Inhale at the top, or while lowering the dumbbells with control back to your shoulders.Press the dumbbells up to straight arms, while exhaling.Sit on a bench, and lift a pair of dumbbells up to the starting position.This allows a more free range of motion, as your hands are no longer restricted by the barbell. The incline dumbbell press is similar to the incline barbell press, with the sole difference that you use a pair of dumbells instead of a barbell. Flat pressing, like bench pressing, will target your whole chest muscle pretty evenly (the sternal and the clavicular part).Decline pressing will target your lower chest muscle fibers (the sternal head).Incline pressing will target your upper chest muscle fibers (the clavicular head).Muscle fibers from this whole range come together into one single tendon that inserts on the front of your upper arms.ĭepending on the angle at which you bring your arm forward, different muscle fibers of the pectoral muscles will work more or less. This is what we usually mean by upper chest. The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. ![]()
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