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07.11.2012

Flat bench press dumbbell, shoulder tendon pain - Review

Author: admin
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Back in my late teens, I vividly remember trying to get over the 300 pound mark for my bench press. Lastly , once I resumed training, I approached the bench press and chest training from a whole different perspective. The bottom portion of the movement is the most important part of the bench press and it MUST be strengthened.
At this part of my program, my mentor added the bench press but only light presses for the first two weeks to get my body primed for the movement.


What my mentor was doing was showing me the correct way to add progressive resistance to my bench press. This is very, very important and one that will play a huge part in getting past your bench press plateau. When I resumed weight training, I had to prioritize my chest and my main exercise, the bench press.
Once I was able to get stronger with the dumbbells, I added the bench press to my weight training schedule. However, I slowly added more weight with each passing week, all the while really concentrating on my dumbbell movements - Especially the lower part of the movement.
By using strict dumbbell presses, I was told to really go down low with the dumbbells and really concentrate on the bottom portion of the movement and come up hard. At first, I had to get rid of the bench press for about 3 weeks and really concentrated on getting stronger using the dumbbells for my bench press.


Once I started to get stronger and stronger in the bench press, the weight increased and the reps decreased. Using dumbbells, as opposed to the standard barbell bench press, allows more freedom of motion and is safer for the exerciser in that you will not have that fear of getting stuck under the barbell.
I recommend that you start using the close grip bench press for your triceps workout and front shoulder press for your main shoulder exercise. If you can start to get stronger for these two exercises, you will start to get stronger on your bench press. In total, this program was about 10 weeks long and I added about 45 pounds to my bench press.



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