Everybody wants to have a great body and flaunt it. People all across the globe are looking for easy and quick ways by means of which they can develop a perfect body in a short span of time. Bodybuilding seems to have become a rage in today’s time with a multitude of gymnasiums, fitness coaching institutes and bodybuilding centers becoming popular in every town and city. To get the body of your dreams you need to follow a strict discipline, diet plan, workout plan and listen to the word of your coach as if it were the law. Some of the greatest bodybuilding workouts revolve around self-discipline and determination.
Bodybuilding is the process of developing the muscles of the body by means of a specific type of diet, physical exercise comprising of weightlifting, strength training, flexibility training, resistance training etc., consuming a high-energy feed with raised maintenance of fibers mainly for competitive exhibition. In order to develop the body of your dreams it is essential for you to develop a serious attitude towards your exercise regime.
By means of bodybuilding, you can develop and strengthen the various muscle groups efficiently. One of the biggest advantages of sticking to a body building exercise routine is that it enhances your performance in other spheres of life as well such as rugby, dance, gymnastics, ballet, football, martial arts, swimming etc. The focus in bodybuilding is on developing the muscles of the entire body such as the back muscles, chest muscles, leg muscles, shoulder muscles and the arms. Dumbbell Press is a dynamic exercise that has been developed to strengthen the shoulder muscles and increase the flexibility of the body.
The shoulder is a highly flexible joint in the human body. It enables us to perform a number of tasks in day to day life and assists the motion of the arms. Training the shoulder muscles not only changes the size and shape of your body but also makes your waist appear smaller. Well developed and strong shoulders enhance your personality and boost your performance in a number of other sports such as weightlifting, tennis, gymnastics, martial arts, badminton, volley ball, hockey, basketball etc. There is no one exercise that works the entire upper body, therefore a number of exercises must be performed for optimal gains. Dumbbell Press is a compound shoulder exercise that builds the deltoids and develops strength of the muscles. It enables you to handle heavy weight by applying full range of motion and requires the exertion of more power while taking the dumbbells back to the start position.
Benefits of Dumbbell Press
It helps develops good shoulders.
It works and strengthens the deltoid, thereby increasing the size and enhancing the shape of the shoulders.
It provides full range of motion while carrying heavy weights.
It also helps develop the Triceps and shoulder girdle.
Starting Position of Dumbbell Press:
Sit down on an upright bench that is adjusted at an angle of 75 to 90 degrees.
Your back must be in contact with the bench for support.
Hold a dumbbell in each hand facing forward at the level of your shoulders.
Tighten the abdominals, bend the knees and relax your chest muscles.
The Movement:
Lift the dumbbells upwards and bring them to head level.
Straighten your arms but don’t lock them with your elbows.
Hold for a count of 1.
Lower the dumbbell to its starting position.
Tips for enhanced performance:
Keep your torso upright and arch your back while squashing the dumbbells upwards.
Keep the abdominals tight in order to stabilize the spine.
Use a weightlifting belt if lifting heavy weights.
Lower the dumbbells until you touch your shoulders.
Avoid shortening the movement and apply full range of motion for optimal gains.
Things to Remember:
Warm up: Prior to performing any bodybuilding exercises, it is essential for you to conduct a mild warm up routine. This increases the pulse rate, warms up the core muscles and decreases the risk of injury. You can start by performing push-ups, skipping, running, jogging etc. before moving on to heavier weightlifting exercises.
Stretching: It is essential for you to perform few stretching exercises in order to get the blood flowing to all the muscle tissues and reducing the risk of injury or muscular damage after warming up and before performing hardcore weight lifting exercises.
Over exercise: It is strongly recommended that you do not strain the muscles by over exercising them in order to avoid the risk of injury and muscular damage.
An ideal combination of regular exercise, proper diet and adequate amount of rest and supplementation can work wonders for your body. Consult a doctor in case you are suffering from any medical condition prior to performing any of the bodybuilding exercises.