If you didn't know, drilling with dumbbells is probably one of the safest and most efficient methods to increase muscle and strength. I'm sure you have seen countless meatheads who spend close to an hour on barbell bench press, and will simply not "waste their time" with stupid dumbbells...
Well these are the same blokes who damage their rotator cuff and lose the facility to train for months at a time. Barbell bench press is Dangerous . There's reason why baseball pitchers are not allowed to perform this exercise, and that is due to the perils it presents for the rotator cuff. Luckily , dumbbells are a great solution.
There are a limited number of exercises you can perform with barbells, but dumbbells offer a good range of options. Just to be completely sure, barbell exercises such as deadlifts, cleans, army press, and rows are excellent muscle builders. But we are here to talk about how to train with dumbbells.
Chest
There aren't many options for training the chest to begin with, but dumbbells permit you to perform some wonderful adaptations. The most blatant exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle portion of the chest, incline targets the higher, and decline concentrates on the lower. That's actually all you can do for the chest right? Nope!
You can also perform flat, incline, and decline dumbbell flies. This exercise allows for a huge stretch of the pecs, which can give you an excellent contraction.
As well as these exercises, you can also perform dumbbell pullovers. Pullovers do not immediately target the chest, but instead target the serratus muscles on the side and below the pecs. These muscles help your abdominal muscles stand out rather more.
Back
Coaching the back with dumbbells is highly-effective as it lets you get a massive quantity of range of motion. Some of the finest exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and ensure you pull with your lats and THEN your arms.
With lighter dumbbells, you may also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There is a enormous spread of leg exercises you need to use with dumbbells. If you are looking to hit the hamstrings, you need to use stiff-leg deadlifts. And to increase the difficulty, you can attempt single-leg deadlifts.
To target the glutes, you need to use traditional lunges, reverse lunges, and even side lunges.
And lastly, to aim at all leg muscles, you need to use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a little farther than shoulder width. Lower the weight between your legs and squat down.
Well these are the same blokes who damage their rotator cuff and lose the facility to train for months at a time. Barbell bench press is Dangerous . There's reason why baseball pitchers are not allowed to perform this exercise, and that is due to the perils it presents for the rotator cuff. Luckily , dumbbells are a great solution.
There are a limited number of exercises you can perform with barbells, but dumbbells offer a good range of options. Just to be completely sure, barbell exercises such as deadlifts, cleans, army press, and rows are excellent muscle builders. But we are here to talk about how to train with dumbbells.
Chest
There aren't many options for training the chest to begin with, but dumbbells permit you to perform some wonderful adaptations. The most blatant exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle portion of the chest, incline targets the higher, and decline concentrates on the lower. That's actually all you can do for the chest right? Nope!
You can also perform flat, incline, and decline dumbbell flies. This exercise allows for a huge stretch of the pecs, which can give you an excellent contraction.
As well as these exercises, you can also perform dumbbell pullovers. Pullovers do not immediately target the chest, but instead target the serratus muscles on the side and below the pecs. These muscles help your abdominal muscles stand out rather more.
Back
Coaching the back with dumbbells is highly-effective as it lets you get a massive quantity of range of motion. Some of the finest exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and ensure you pull with your lats and THEN your arms.
With lighter dumbbells, you may also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There is a enormous spread of leg exercises you need to use with dumbbells. If you are looking to hit the hamstrings, you need to use stiff-leg deadlifts. And to increase the difficulty, you can attempt single-leg deadlifts.
To target the glutes, you need to use traditional lunges, reverse lunges, and even side lunges.
And lastly, to aim at all leg muscles, you need to use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a little farther than shoulder width. Lower the weight between your legs and squat down.
About the Author:
Get more information more about muscle building foods by visiting this fitness resource.
No comments:
Post a Comment