![]() ![]() For ME, I prefer dumbbell, as my shoulders aren't the best, and I feel like a Barbell hurts them a bit more. Some people like to use a Barbell, some people like to use a dumbbell. In terms of the chest, I feel it helps expand the chest and helps the lower part of the pecs. I feel like my upper lats have improved and gotten stronger, and after a few months I can definitely see/feel an improvement in my serratus muscle too. I like to do this exercise at the end of my chest workout, just before starting the back portion, as it uses both chest and back, and helps pre-exhaust your lats before your back workout. Currently I'm running Arnolds 2-a-day split program, which incorporates this style of work-out. Reasons I like this exercise: This exercise is great if you enjoy working the Chest and Back in the same day. On the concentric part of the movement, squeeze your lats and keep your arms slightly bent.įor better chest activation control the dumbbell all the way over your stomach finishing above your belly button, whilst squeezing the chest.Īs you don't want to be using to much weight with this exercise, I'd also recommend a fairly high rep range, somewhere from 10-12 but even going up to 15 is ok. As mentioned above, this exercise can be painful on your shoulders, and is also about controlling the weight and stretching out the back/abs and serratus muscles. For relativity my working weight for bench is around 180 lbs 4x8. For this exercise I use a 45 lb Dumbbell for 4x12 working reps. This exercise can be hard on your shoulders if you have shoulder problems, or do the movement without the utmost control. Lower the weight slowly on the eccentric part of the movement. This means your upper back/shoulders are forced to stay glued to the bench, meaning less movements, which promotes more lat and serratus activation. This means your shoulders have more room to move, which means you can lower the Dumbbell further down, creating more of a stretch throughout the movement, and really use those lats and helps develop the serratus muscle.Įnsure you are actively flexing your lower abdominal muscles and trying to push your but into the bench. Unlike traditional chest exercises like the Bench Press, I like to have the back of my head slightly off the bench. With a lot of lousy content on this site, rather than complaining, I thought I'd help generate some, so I thought I'd make a little thread on them, why I like them, a few tips and pointers to try and get the most out of them, and where not to go wrong with them, as they aren't your most traditional exercise.Ī lot of people advocate having your body perpendicular to the bench, but I feel this doesn't give your back, shoulders and legs enough stability to ensure you move the weight with good control. Recently I've been incorporating them a lot into my routine, and I'm really loving the results. New favorite exercise = Dumbbell Pullovers! Believe what people say at your own risk. ![]() Reminder: This is an internet forum in which anyone can post and comment. Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus. Remember, science, particularly in the area of sports and nutrition, is evolving rapidly. This subreddit is not a site for vetting only scientifically provable propositions. Don't devalue opinions and experience by dismissing them as "broscience". This subreddit is a community where those interested in the sport as defined here can share their opinions and experience as well as the science of the sport.There are other subreddits better suited to those just interested in staying fit or building a beach body or lifting weights. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). News, articles, pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more.
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