Alternate Dumbbell Bench Press (high start) 101 Video Tutorial
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Overview
The Alternate Dumbbell Bench Press (high start) is an effective upper body exercise that primarily targets the chest while also engaging the shoulders and triceps as secondary muscle groups. Performed on a bench, this variation involves starting with the dumbbells positioned higher than usual, which emphasizes the upper portion of the chest and allows for a greater range of motion. As you press one dumbbell up while lowering the other, the alternating movement not only enhances muscle activation but also improves core stability and balance. This exercise is an excellent addition to any strength training routine, requiring only dumbbells for execution.
How to Perform
Begin by picking up the dumbbells from the floor with a neutral grip, where your palms face inward. Position the ends of the dumbbells in your hip crease for better stability.
Sit on the bench with your feet firmly planted on the ground, ensuring a stable base.
Lean back onto the bench while keeping the dumbbells close to your chest for safety.
Once settled, take a deep breath and press both dumbbells upwards until your arms are fully extended, creating a strong lockout at the top.
Lower one dumbbell in a controlled manner, bringing it down as far as your comfort allows, ideally until the handle reaches chest level, while maintaining the other dumbbell locked out above.
Engage your chest muscles as you press the lowered dumbbell back up to the starting position.
Repeat the lowering and pressing motion with the other dumbbell, ensuring you keep the opposite dumbbell extended throughout the movement.
Continue alternating between the dumbbells for the desired number of repetitions, focusing on maintaining proper form and control to maximize muscle engagement and prevent injury.
Remember to breathe throughout the exercise; exhale as you press the dumbbells up and inhale while lowering them. This will help maintain your energy and support your performance.
Tips
To enhance tension in your chest muscles, avoid fully locking out your elbows at the top of each rep.
Angle the dumbbells slightly at about 45 degrees to keep your elbows in a comfortable and neutral position.
Prevent the dumbbells from clashing together at the peak of each repetition, as this can compromise your shoulder stability and increase the risk of injury.
Grip the dumbbells firmly to activate a phenomenon known as "irradiation," which helps bolster shoulder stability during the press.
Pinch your shoulder blades together to maintain a safe and secure shoulder position throughout the exercise.
Visualize yourself pushing away from the weights instead of just pushing the weights away; this mental cue can enhance your overall performance.
If you experience any discomfort in the front of your shoulder joint, ensure that your shoulder blades are retracted and that your shoulder girdle remains engaged.
Keep your abdominal muscles slightly contracted to avoid excessive arching in your lower back.
Ensure your feet are firmly planted on the ground and maintain a stable lower body throughout the movement to promote proper form.
How Not to Perform
Avoid Fully Locking Out Elbows: Don’t completely straighten your elbows at the top of the press, as this can reduce tension on the chest and increase the risk of joint strain. Keep a slight bend in your elbows to maintain constant tension on the target muscles.
Don’t Rush the Movement: Perform each repetition slowly and with control. Avoid using momentum to lift the weights, as this can lead to injury and less effective muscle engagement. Focus on a steady pace throughout the exercise.
Neglecting Proper Grip: Don’t hold the dumbbells too loosely or too tightly. A weak grip can reduce your stability, while an overly tight grip can lead to fatigue. Find a comfortable yet firm grip that allows for control.
Allowing Dumbbells to Collide: Do not let the dumbbells hit each other at the top of the press. Colliding weights can disrupt your form and stability, increasing the risk of shoulder injuries. Maintain a safe distance between the dumbbells.
Overextending Shoulders: Avoid letting your shoulders rise towards your ears or allowing your shoulder blades to flare out. This can lead to instability and increase the risk of shoulder injuries. Keep your shoulder blades retracted and down throughout the movement.
Lifting Feet Off the Ground: Don’t lift your feet off the floor or shift your lower body during the press. This can lead to instability and compromise your balance. Keep your feet flat and firmly planted to support your movements.
Not Engaging the Core: Failing to activate your core can lead to excessive arching of the lower back, which may result in discomfort or injury. Always engage your abdominal muscles to provide stability and support your spine.
Incorrect Dumbbell Positioning: Don’t let the dumbbells drift too far away from your body during the exercise. Keep the weights close to your chest to maximize muscle engagement and maintain proper form.
Ignoring Pain Signals: If you feel pain, especially in the shoulders or joints, don’t push through it. Stop the exercise and assess your form or weight. It’s essential to listen to your body to avoid serious injury.
Neglecting Breathing: Avoid holding your breath while performing the exercise. Make sure to breathe properly by exhaling during the press and inhaling while lowering the weights, which helps maintain energy and focus throughout the set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
