The Dumbbell Press
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General info
The Dumbbell Press video
How to perform exercise
- Встаньте прямо, ноги на ширине плеч. Возьмите гантели и поднимите их до уровня головы. Руки согнуты в локтях под прямым углом. Верхняя часть рук параллельна полу. Прямой хват гантелей. Это исходное положение.
- Удерживая туловище неподвижным, выпрямите руки над головой.
- Задержитесь и медленно вернитесь в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Traps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «The Dumbbell Press» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
The Dumbbell Press
Author: AtletIQ: on
The Dumbbell Press — The benefits of exercise, how to properly perform and how many sets to do..
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