Bodybuilding is a sport that focuses on the development of lean muscle mass while shedding excess body fat. Bodybuilding enthusiasts need to undergo rigorous training sessions in order to acquire the body of their dreams such as flexibility exercises, strength exercises, weight training etc. It is a combination of the right kind of diet, rest and supplementation along with regular exercise that enables you to develop a well toned muscular body. There are various exercises that need to be performed during intense training sessions. The aim is to work all major muscle groups such as the chest muscles, abdominals, biceps, triceps and the lower body. There are various exercises for the chest such as dumbbell bench press, pec dec flye, inclined barbell bench press, dumbbell pullover etc. that enable enthusiasts to train different muscles for optimal gains.
The desire for a better developed chest is one of the greatest motivational factors for men who take up bodybuilding. Well developed chest muscles are symbolic of male gallantry and heroism. Exercises for the chest also strengthen the neighboring musculature, thereby enhancing the performance in a number of sports such as rugby, basketball, net ball, volleyball, rowing, gymnastics, swimming etc. Women too can benefit from chest exercises and develop strength and a well toned body.
The chest is made up of the Pectoralis Major and Pectoralis Minor. The former is bigger in size than the latter and spans most of the clavicle and sternum. It is attached to the upper arms and performs a number of functions at the shoulder such as flexion, adduction and inward rotation. Strong chest muscles are needed in contact sports such as basketball. Football, rugby, net ball etc.
Benefits of dumbbell bench press:
It gives more range of motion than a barbell bench press.
It gives a greater stretch at the bottom than what is experienced through a barbell.
It enhances the size and shape of the chest muscles.
It also builds the pectorals.
It produces a more efficient contraction at top than a barbell press.
Starting position of the dumbbell bench press:
Sit on the edge of a flat bench, holding two dumbbells with an overhand grip.
Put the dumbbells in an upright position at the edge of your knees.
Lie on the bench bringing the dumbbells to the sides of your trunk at the chest level.
Bring the dumbbells up at once.
Adjust the dumbbells with your arms completely extended at right angle.
Now, press the weight up to the locked position.
Make sure that the dumbbells are placed directly over your chest region, somewhat touching each other with your palms facing forward.
Movement of the dumbbell bench press:
• Gradually bend your arms and lower both the dumbbells in a controlled manner.
• The dumbbells must be placed at the sides of your chest.
• Press the weight back up to its original position from the sides of your chest.
• Void bouncing the weight from the chest.
• Extend your elbows out and away from the trunk of your body.
The movement of your body must be smooth, slow and controlled.
Tips for enhancing your performance:
Place your hips tightly on the bench throughout movement.
Lower the dumbbells as much as you can for maximum but a comfortable stretch.
Place the dumbbells above the chest level and do not let them move back towards your head.
It is essential for you to perform any of these exercises under the guidance and supervision of a certified trainer. This will help you use the right form and appropriate amount of weights to avail maximum benefits. Never attempt an exercise without knowing its technicalities as this increases the risk of injury.
Prior to performing any bodybuilding exercises, you must consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not, particularly, if you are suffering from any ailments such as coronary heart disease, hypertension, anxiety disorders, cancer, asthma, chronic back pain etc.
Digg 
Delicious
reditt
Stumble Upon
