This variation is ideal if you already have a firm foundation and excellent form. Anabolic window refers to the short time after training when your muscles are repairing and recovering. The seated chest press works your biceps and latissimus dorsi muscles. Press your head, shoulders, and buttocks into the bench the entire time. Do a cool down at the end of each session, and stretch the muscles you worked. Best Holistic Advice for Healing an Open Wound. The dumbbell bench press is a bench press variation that can be done to boost overall strength, enhance muscle hypertrophy, and isolate areas of weakness in the bench press… Instead, place them on your chest and carefully come up into a seated position. They’ll help you get started and make sure you’re doing the exercise correctly. If so, the dumbbell bench … If you experience pain from the flat bench chest press, opt for the incline or bench chest press. Press your feet firmly into the floor or platform throughout the exercise. You can use a raised platform under your feet. Instead of lowering both arms at the same time, slowly bring down one arm while the other one remains extended. These benefits may help you to look and feel better, which can increase your confidence and well-being. In terms of which one is better, it really comes down to which you prefer and how each exercise feels in your body. A variation on a dumbbell chest press, the incline dumbbell press targets the upper portion of the pectoral muscle and shoulders more than a standard bench press does. Lie on a flat bench with your feet pressing into the floor. Balance your right and left sides by lifting weights in equal measure. This variation allows you to move slowly and with control. Tight up your abs and squeeze your shoulder blades together to stay centered and in control. Stable Joints: Besides working the chest muscles, alternating chest presses work your stabilizer muscles, which keep your muscles stable during movement, and stabilize and strengthen your joints. One con of this variation is that you’re not working the entire pectoral muscles. Incline Dumbbell Chest Press. Talk to your doctor before starting any new exercise program, especially if you have any injuries or medical conditions that can affect your routine. By using variations, you can target different muscles in that…, The decline bench press works your chest and arms. When you lower the weights, don’t bring them over your shoulders as this can strain your rotator cuff. The only downside is that it works your chest muscles less. Incline vs. Flat Bench: What’s Best for Your Chest? Benefits extend from…. The chest press targets your pectorals, deltoids, and triceps, building muscle tissue and strength. On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. Keep alternating until the desired number of repetitions – from 8 to 15 reps. It’s when the exercise feels impossible to finish. To stay safe and avoid injury, it’s important that you do the chest press with care and caution. Use resistance bands if you don’t have a cable machine. Start with low weights and slowly build up once you get the technique down. Along with walking, jogging, or jumping, do a few stretches to loosen up your arms, chest, and shoulders. If you’re just starting out, find a personal trainer or workout buddy who can spot you, monitor your form, and give feedback. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. Tips for a Healthier Happier Thanksgiving! Position the dumbbells just below eye level. This targets the upper pectorals and shoulders while putting less strain on the rotator cuffs. Before you begin your workout, do a 5 to 10 minute warmup. The machine allows you to lift heavier loads with more control. The alternating dumbbell press, unlike most of the other variations, is performed by pressing the dumbbells up in an alternating manner. Get Adriana's E-Book on Staying Lean & Young for FREE. Both the chest press and the bench press are effective exercises. Other effective exercises include pec deck, cable crossover, and dips. We promise not to spam you. Why Functional Fitness Is Important for Everyone. © 2005-2020 Healthline Media a Red Ventures Company. Looking to take chest day to a new level, but unsure what kind of bench press is best? Only work out to the degree that’s comfortable without causing stress, strain, or pain. Grip the weight evenly between all of your fingers. Gently touch the dumbbells to your chest. Other benefits of strength training include enhanced fitness level, stronger bones, and better mental health. Allow for at least one day of rest in between training to avoid overtraining muscle groups. But is it real? It allows you to work on your biceps. There are several chest press variations that you can do with or without a machine. Use proper form and adjust the seat and handles to the correct position. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Draw your shoulders down and back to press them into the bench. Do you want to work on your biceps? Skull Crusher Exercise: Benefits, Mistakes, Form, How Light Treatment Fights Seasonal Affective Disorder. It’s also beneficial for sports such as swimming, tennis, and baseball. When using dumbbells, avoid putting them on the floor by your sides upon completion. You can do this exercise one arm at a time. The bench press can be an effective exercise for working muscles in your upper body. This variation changes the angle of the motion, targeting more of the … As with the regular chest press, alternating chest presses work the pectoralis major -the muscle that covers most of the chest, the pectoralis minor, the triceps, the deltoids, and the trapezius. Designed by Elegant Themes | Powered by WordPress. If you’re new to weightlifting, consider working with a spotter or a personal trainer. Stop exercising if you feel any intense pain and take a break until your body is fully recovered. Here's how to do it, how the exercise benefits your muscles, and how it compares to incline and…, With so many different types of exercise equipment, is a pec deck the best one to target your chest muscles? For the best results and safety, it’s essential that you use proper form and good technique. It also works your serratus anterior and biceps. To target your pectorals, flare your elbows out away from your body. One variation of chest presses is Alternating Chest Presses. During an intense workout, the “pain cave” is the point of physical and mental fatigue. These include the rotator cuff, erector spinae, and transversus abdominus. Strength: Alternating chest presses help strengthen your chest and other upper body muscles. You can do this variation while standing or lying on a bench. This helps to prevent injuries from lifting loads that are too heavy for your shoulders. Here are some chest press variations, each slightly different in the muscles they target. The chest press is a classic upper-body strengthening exercise that works your pectorals (chest), deltoids (shoulders), and triceps (arms). by Adriana Albritton | Aug 10, 2019 | Fitness | 0 comments. Aesthetics: They sculpt your chest and give you a great confident look. This upper body strength and power help with daily activities such as pushing strollers, shopping carts, and heavy doors. Plus, you’ll need to rest your shoulders the following day to avoid overuse and potential injury. Include chest presses in your fitness routine two to three times per week. Alternating Dumbbell Press Exercise Information. Benefits The chest press is one of the best chest exercises for building upper body strength. Below are some tips and step-by-step directions for doing the chest press. Push the weight back up and then bring down the other arm. You do this variation on an incline bench. You’ll gain muscle and lose fat, helping to burn more calories even while at rest. Our website services, content, and products are for informational purposes only. Make sure to follow these tips with each rep: You can add chest presses to your routine two to three times per week. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. You can do it one arm at a time and adjust the height of each push to target different areas of your chest. As you know, chest presses are one of the top five exercises to develop a great physique and get in shape. Try out a few to see which you prefer or mix a few into your workout routine. On an exhale, press your arms upwards, keeping your elbows slightly bent. Use a spotter, especially if you’re a beginner. Keep your spine flat throughout the exercise and avoid arching your low back. Lift, Burn more Fat, Get Stronger and Live Healthier! Get all of your questions answered here. Place the dumbbells on your thighs before lowering them to the floor. Use smooth, controlled movements and avoid bringing your elbows too far back, which will overextend your shoulders. Doing this can injure your rotator cuff. Continue reading to learn how to do chest presses, the benefits, and safety precautions. Abdominal Bracing Exercises to Take the Strain Off Your Back. Learn all about their benefits, in the article Bench Presses. 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