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  In the previous dry goods article, we just talked about the difficulty of dumbbell press. If you still have an impression, you should remember that we said at the time that the over-the-top action has the longest power chain, and requires higher scapula and core stability. The dumbbell press is typical.

  Many friends may feel that doing dumbbell press is not as difficult as imagined. Amuscle thinks that you must be sitting during inertial training. During the sitting dumbbell press, our back leaning on the back of the chair has already helped us. Takes most of the stability, but what if you change from a sitting position to a standing position?

  You must be able to imagine that it is inevitable that the core cannot control the body to lean back a little, and the weight of the dumbbells will be greatly reduced. It is precisely because the standing posture better manages our core abilities, which greatly tests our shoulder blade stability and improves the strength of the whole body. It is more worthy of being arranged in our plan.

  Of course, today we still start with the advanced action-alternate standing dumbbell press

  Our preferred variant is to let the dumbbells face you at the beginning, and then rotate your palms outwards when you push, which is more in line with the natural range of movement of the shoulder joint and helps reduce the risk of injury.

  In contrast, when most people push dumbbells in a sitting or standing position, their elbows are spread out to the sides. The result of the outward elbow is that the shoulder joint is in an unfavorable position on the mechanical level, which may cause damage to the joint because the shoulder joint is in an external rotation posture.

  Below we will give you a clear explanation of standing dumbbell press, bringing you effective forms of action and common mistakes, so that all friends can safely and effectively complete standing dumbbell press.

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  1. Raise the dumbbells to shoulder height with palms facing the body

  2. Separate your feet, shoulder width apart, fix your knees, and tighten your gluteus maximus

  3. While keeping your back straight, push up the dumbbells and turn the dumbbells with your right hand, slowly turning your palms forward until your arms are fully extended. At this time, your palms should be facing forward and keep your elbows locked.

  4. Slowly lower the weight and return to the starting position, with the palm facing the body at the lowest point

  5. Repeat the action on the other side alternately in the same way

  Action suggestion

  1. When lifting the weight over the top of the head, keep the gluteus maximus and core tightened to prevent the lower back from arching excessively, and keep your chest and shoulders straight

  2. At the highest point of the movement, the body should form a straight line from the foot to the hand being pushed

  3. Look straight ahead, keep your head and neck straight, and avoid bowing your head forward

  4. In the process of restoring, inhale, when you push up the dumbbells, exhale

  common problem

  1. Lean back and arch your lower back

  It is the most common and dangerous posture when doing top press-whether it is a barbell, dumbbell or kettlebell. If there is not enough shoulder flexibility, or the weight used is too large, you may be able to take advantage of the force to complete the action by excessively bending the lower back.

  This uncoordinated back posture can cause serious injuries, so it is essential to maintain the flexibility of the shoulder joint. Another common problem is “rib valgus”, that is, the core is not in a contracted state.

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  Ideally, the core should be tightened so that the ribs will be tightened during the press. Keeping the ribs in the lower position during the press is not easy and requires a long time of training.

  2. The arm is not locked

  When you lift the weight above your head, the ideal approach is to lock your arms at the top. The upper arm should be right next to the ear and in a vertical position. This position requires sufficient flexibility in the triceps and shoulders.

  When the arms are fully extended, you can get a short rest at the highest point of the movement, and there should be a straight line passing gravity from the hands to the feet.

  3. Push the weight up by turning sideways

  Training with dumbbells is a good idea because it can help you correct muscle imbalances on the left and right sides of your body. If you find that you are unbalanced, such as the strength of your arms, or the quadratus lumborum or oblique muscles on one side of your body are weaker than the other, it may be difficult for you to keep your body in the correct posture at all times during the action.

  The correct posture is to keep your body upright and stable so that your body will not sway from side to side. When you push up the dumbbells, your body will lean from side to side. Keep your head straight and your gluteus maximus muscles tightened to help prevent your body from shaking.

  I hope here to help you confidently use the correct posture to complete the standing dumbbell press. Mastering this action can help you build a solid strength foundation, which is convenient for you to perform more advanced actions in the future, such as standing barbell strength referrals.

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  In countless training exercises, we all know that besides completing the exercise itself, core tightening and shoulder sinking are also essentials that cannot be ignored. However, there is such an upper body movement that requires you to use your lower limbs to drive during training. However, when countless friends do this movement, not only do they not use their lower limbs to drive, they also curl up their legs into the air.

  I believe you already know, we are talking about the barbell bench press that everyone is familiar with. If you did not realize the “existence” of the leg when doing this exercise, then it is recommended that you relearn the bench press.

  For most people, the barbell bench press is done as an upper body exertion exercise. Its target is the chest muscles, but if done correctly, it will become a whole body exertion exercise. You will use your legs. To drive and tighten the whole body, while stabilizing your shoulder straps. However, if the movement is improper, it can cause severe muscle imbalance and eventually chronic shoulder pain. And this will undoubtedly affect your daily activities.

  In today’s content, you will learn how to use good techniques to ensure a safe bench press, and maximize the value of the bench press to meet your various needs. This covers most of what you need to know, from reasonable adjustments to correct movements and postures.

  The initial adjustment of the correct bench press

  For any movement, the correct starting posture is essential for the correct movement, and the bench press is no exception. When you are lying on the bench, make sure your hips, upper back and head are firmly resting on the bench. Align your eyes with the barbell and make sure your neck is in the middle of the barbell to prevent injury.

  1. The position of the feet

  In any case, both feet are required to step firmly on the floor. In order to find the most suitable position for your feet, it is best to try them one by one.

  Under no circumstances should you lift your feet in the air or step on a stool. This will not only make you unable to drive with your legs, but it will also compromise the stability. These are things that must be paid attention to, because this is the prerequisite for you to start right next.

  If you lack hip flexibility, get some barbell plates and step on them with your feet.

  2. Hand posture and grip

  Just like the placement of the feet, the grip and the distance vary from person to person, depending on various factors such as the individual’s proportions, whether they have ever been injured, and the flexibility of the shoulder and wrist joints.

  It is recommended that most small partners take a medium grip. A wider grip is usually used by powerlifters in competitions, but for most people, this grip puts more pressure on the shoulders.

  No matter which grip you choose, make sure that your wrist is in a neutral position, not overextension, otherwise it will put a lot of pressure on your wrist. This method can lift more weight and generate more power.

  It is also important to use a solid grip so that your wrists are not so easy to overextend. The knuckles of the other 4 fingers should be behind the barbell, not underneath.

  3. Body tightness

  This may be the most important step, because it determines whether you can successfully complete the action correctly, and it is also the most overlooked step for most people.

  Tighten your body and prepare your body for bench presses to avoid injury and stabilize your shoulders, allowing you to get more benefits from every movement.

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  Action step-by-step explanation

  1. Tighten your shoulder blades (shrug your shoulders if you find yourself retracting your shoulder blades, you can try to sink your shoulders down at the same time).

  You can do this before holding the bar. In layman’s terms, it feels like you are trying to bend the barbell. This will further activate your latissimus dorsi and back muscles.

  Tighten the shoulder blades to force the core muscles, gluteus maximus and quadriceps muscles to participate in the action. Remember, the bench press is a full-body exercise! Before mastering the essentials, you may wish to practice with empty bars until you are proficient.

  2. Out of the bar

  If you have a partner to help out the bar is the best, this can ensure that the body is in a state of tension. If you can’t find someone else to protect? Don’t worry, there is another trick you can do by yourself.

  To maintain tension, lift the barbell from the rack with the strength of your back and waist. This can be done to stand tall and sink shoulders.

  In most cases, when you try to push up the barbell through your shoulders, your shoulders will also stretch forward, and you will find it difficult to return your shoulders to their original positions.

  Correct preparation for bench press

  1. Breathe properly

  In order to maintain stability throughout the bench press, the role of breathing should be used reasonably. Before the barbell goes down, take a deep breath and hold it. This can be done before the bar is lifted, or after the bar is lifted and before the barbell is lowered. When the barbell is lowered to the chest, it helps the whole body tense up.

  There are several different exhalation methods, and which one to use depends on goals and experience. One way is to exhale at the highest point of each movement when the barbell is stable. You can take another deep breath before lowering the barbell again, or you can exhale slowly as you push up the load.

  If you have the ability and the level of training is good, you can try to hold a few breaths at a time. Adjust your breathing at the highest point of the action, not at the lowest point of the action!

  2. Keep your body tight, lower the barbell to your chest

  In order to maintain tightness throughout the movement, keep the latissimus dorsi, other back muscles, abdominal muscles, buttocks and quadriceps continuously activated. For the tightness of the abdominal muscles, hips and quadriceps muscles are the easier parts, just squeeze them.

  Keep your back tight, imagine yourself wanting to bend the barbell, and pull it toward your chest muscles. When you actively bend the barbell, your elbows naturally come closer to your body.

  Do not open your elbows to 90 degrees, or even perpendicular to your body. This puts pressure on the shoulders and also puts pressure on the elbow joints. Keep your upper arms tense and form a 45-degree angle with your body. To control this, you can keep your latissimus dorsi tight by squeezing your armpits.

  Always control the barbell while lowering it to the chest. According to the physiological structure, the barbell should stop somewhere between your sternum and nipple. The forearm is perpendicular to the ground.

  Note: It is also very important to keep your head close to the bench during the entire movement to protect the cervical spine. People with insufficient shoulder flexibility and weak neck muscles will raise their heads during bench press. To avoid this, either reduce the weight and make sure to do it in the correct posture.

  3. Whole body drive

  Before the barbell touches the chest, the body transmits force through the ground to push the barbell up.

  When you start to push, step on the ground firmly with your feet and exert force on your heels. Feel your quadriceps, gluteus maximus, and abdominal muscles tense, so you feel more strength when you bench press.

  Push up the weight until it is completely locked, and tighten the shoulder blades at all times to prevent the shoulders from moving forward.

  4. Line of sight

  The line of sight was focused on a certain point on the ceiling. Look at the position where the bar is pushed. This can help you stay focused and tense. Watching the movement of the barbell during the bench press will affect your stability.

  These techniques can not only help break through the bottleneck period, but also avoid injuries during the continuous training process. Perform the bench press in the correct way, and you can continue to add weight to both sides of the barbell to hit your new record.

  Of course, because everyone’s anatomy is different, there will be many differences in skills, and you need to summarize and adjust yourself.

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  With the improvement of the training level, many small partners have learned to experience the benefits of various shapes of barbell rods in training. For example, when doing double-ended curls, the curved rod is much more comfortable than the straight rod.

  However, you must have found some weird barbell bars and want to try them but don’t know how to start them. Today we will take a look at the relatively common barbell bars and guide you how to use them.

  Professional barbells come in a variety of shapes and sizes, and reasonable use can add diversity to training and supplement heavy weight training. In some cases, it can also allow you to break through restrictions and avoid injury.

  1. Standard Barbell

  Do barbell training in a general gym. This is the barbell you have used. They are usually more than two meters long and quite rigid, but they may also bend slightly under heavy weight. They have different qualities, so the weight they can bear is also very different.

  Most barbells are made of hard steel, and its quality determines the quality of a barbell. Some barbells can bend and rebound.

  The barbell is called the knurled part, which can produce greater friction to help you hold the barbell tightly. The cheaper the barbell, the knurling is often not so good, and the friction generated is not ideal.

  This type of barbell is most suitable for traditional strength training, such as bench press, squat, deadlift, press, Romanian deadlift or bend rowing. Most standard barbells can bear 600 pounds, and competition barbells can bear 1200 pounds.

  Although you can use these barbells for all kinds of training, there are some small differences that make some barbells superior to their counterparts in certain exercises, such as thickness, knurling, and elasticity. These characteristics are becoming more and more important for heavy exercises such as squats, deadlifts and bench presses.

  Squat Barbell

  There will be knurling in the center of this barbell, which helps the barbell create friction with the back of the clothes and ensures that it will not slip around. A barbell without a center knurl is not the best tool for squats. Squat barbells are generally thicker in diameter and less elastic.


  This type of barbell has better elasticity than a squat barbell. Therefore, you can pull up the middle part of the barbell before you pull up the barbell, so that the barbell will gain a greater upward speed. The diameter of deadlift barbells tends to be smaller so that you can hold them more firmly.

  Bench press barbell

  This barbell has almost no elasticity, which prevents the barbell from bending and makes the bench press more stable. The diameter of the bench press barbell is also larger so that it sits better in your hands.

  Barbells generally weigh 45 pounds (but some thicker ones can reach 55 pounds).

  2. Powerlifting the barbell

  This kind of barbell is designed for Olympic weightlifting events, which can improve athletes’ performance and reduce injuries. They look like ordinary barbells, but due to different sports characteristics, their designs are slightly different.

  They are made of special steel and have better elasticity than ordinary standard barbells, which makes them easier to hold. Because of the precision bearings at both ends, they are easier to rotate, helping to prevent injuries to the wrist and arm.

  The knurling of this type of barbell is not as deep as the deadlift barbell. Many power barbells have no center knurling at all, because the barbell is actually in front of your neck during high turns and front squats. Barbells generally weigh 45 pounds.

  3. Hexagonal Barbell

  The hexagonal barbell is named after its shape. As the name suggests, this barbell is trapezoidal or hexagonal. You can put yourself in the middle of the barbell’s center of gravity for deadlift exercises.

  We highly recommend the use of the hexagonal barbell for deadlifts for athletes and enthusiasts, because it is more joint-friendly than traditional deadlifts. Due to the position of the handles, it is easier to use the hexagonal barbell to enter the deadlift position when training with heavier weights. A typical barbell weighs 45 pounds.

  4. Safe squat barbell

  The safety squat barbell is a special type of barbell. It usually has two “arms” extending from the barbell, and the contact area with the neck is covered with a cushion, which makes the neck and shoulders more comfortable and allows you to do it. Grab the barbell as you move.

  If you feel that your shoulders are not flexible enough or feel pain when doing traditional squats, this is a good tool because it is more shoulder-friendly and you can grab the two handles that extend forward.

  This barbell will also change the mechanical mode of the squat. Compared to the traditional squat, you will be forced to use more hamstrings, hip muscles and back muscles. These characteristics make it an excellent choice for developing deadlifts and squats. Barbells generally weigh 60-65 pounds.

  5. Arched Barbell

  An arched or “bow-shaped” barbell is another option for training squats. It can challenge the hip muscles, similar to a safe squat barbell. This type of barbell also poses a great challenge to stability because it swings, forcing the core to tighten when squatting.

  Due to the high difficulty of this exercise, the threshold for using this kind of barbell is also high. It is not recommended for beginners to try it. The barbell weighs 45 pounds.

  6. Swiss barbell

  Swiss barbells are usually used for traditional upper body exercises such as press, rowing, or flexion and extension of the arms. The pair grip is more friendly to the shoulders when doing these movements. It is worth a try for small partners with shoulder problems. The barbell weighs 35 pounds.

  7. Curved bars (also known as EZ bars)

  The purpose of designing the curved bar is to allow you to perform the bicep curl more comfortably, because the wrist can be rotated internally, and it is also a good choice for exercising the triceps.

  These barbells are usually short, and curved bars can often be found near the priest’s bench, and they generally weigh 15 pounds.

  The type of barbell you choose depends on your training goals, experience, and your own body type. Different barbells can add fresh elements to your training program, help you get through some plateau periods, and add new excitement to your daily training.

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