How to Start Exercise
1. Grab a pair of dumbbells and sit on the edge of the bench that is disassembled and rest the dumbbells on your thighs.
2. Attach your feet firmly under the foot straps.
3. Lie on your back (on your back) and apply a hammer or neutral grip (palms facing up) next to the circumference of your chest. Your elbows should be bent at an angle of 45 degrees and bend at their edges.
1. Inhale while pressing the dumbbell up and down until your hand area unit extends to your chest.
2. Until you lower the dumbbell to the starting position or until you feel a gentle stretch on your chest or shoulders.
3. Do this 3 to 4 times.
Tips for Improve
1. When you have finished the dumbbell bench press on the sloping hammer-grip, try dropping the dumbbell by your sides. Instead, rest the dumbbell on your thighs and stand up.
2. Compared to the standard accent (overhand) grip, the hammer grip puts less pressure on your shoulder joints, which is more suitable if you are suffering from shoulder pain.
3. However, the clear grip is slightly more practical in directing your chest, and always results in a little extra internal shoulder rotation.
4. One of the functions of your chest muscles is to rotate your shoulder joints inward so that the extra internal shoulder flexion that comes with a clear grip will provide a deeper contraction.
5. No matter which grip you use, place your elbow on your body at an angle of 45 degrees. This reduces the pressure on your shoulder joints.