Fitness, Gym and Exercise

10 Advanced Dumbbell Pressing Variations for Bodybuilders and strength athletes

Free-weights should always form the dominant part of the selection exercise for the Building muscle mass, building strength and toning the body. Dumbbells are a highly effective weight-free, which requires strict control and technique. And we all know that if you employ Dumbbell Pressing movements in your training It is a safer way to add strength, mass and thickness to your chest and shoulders, and indirectly to his triceps.

To get the most out of your Dumbbell Pressing movements it is essential that you introduce variety by adjusting the style and technique of the base and more valuable exercise. This will keep your body in a state of shock and prepared pushing towards greater levels of physical development and build a more complete, as it has been attacked from all angles and options.

A dumbbell press STANDARD

During a standard weighs Pressing art movement right requires you to hold the weights on the outside of your chest or shoulders with palms facing forward (away from your body). Once you start pressing it is ideal for weights follow a path up and together in a smooth manner "inverted U" of this type n. This technique ensures that you get a good stretch at the bottom and a sharp contraction in the top with a power and optimal control.

PRESSING DUMBBELL VARIATIONS

1. Alternate Presses upper chest

Technical —
Lying on a bench or fit-ball hold the dumbbells with straight arms over your chest with the shoulder blades together behind you.
Slowly lower a weight to the outside of your chest while the other remains still Dumbbell then press again to complete a full repetition.
Repeat with the other side with the same technique and continue in this fashion until the set is complete.

Results —
Realization of a representative time on each side allows you to: 1) Focus on individual Pec muscle increasing the intensity at the peak of contraction. 2) Concentrate on your technique and core strength for the increased torque does not twist your body. More resistance 3) building with the larger whole time. 4) Get the benefits of static contraction and a dynamic contraction.

2. Alternate Presses from the top of the shoulders

Technical —
Sitting on a bench or standing, hold the dumbbells with straight arms over your head and shoulders with palms facing forward.
Slowly lower a weight to the outside of one shoulder, while the other remains still Dumbbell then press again to complete a full repetition.
Repeat with the other side with the same technique and continue in this fashion until the set is complete.

Results —
Conducting a representative at the time on each side allows you to: 1) Focus on individual deltoid complex increasing intensity at the peak of contraction. 2) Concentrate on your technique and core strength for the increased torque does not twist your body. More Resistance 3) building with all longer. 4) Get the benefits of static and dynamic contraction of a contraction.

3. Alternate Part Presses inferior to the chest

Technical —
Lying on a bench or fit-ball hold the dumbbells with arms folded on the outside of the chest with the shoulder blades held together behind the body.
Push one Dumbbell all the way and a contraction in total, while the other remains still dumbbell and then slowly lower back down completing a full repetition.
Repeat on the other side with the same technique and continue in this fashion until the set is complete.

Results —
Conducting a representative at the time on each side allows you to: 1) Focus on individual Pec muscle increasing the intensity at the peak of stretch. 2) Concentrate on your technique and core strength for the increased torque does not make your body twist. More resistance 3) building with the larger whole time. 4) Get the benefits of static and dynamic contraction of a contraction.

4. Alternate Presses from the bottom to the shoulders

Technical —
Sitting on a bench or standing, hold the dumbbells with arms folded on the outside of the shoulders with palms facing forward.
Push a weight and a contraction complete while the other remains still dumbbell, then lower it again by completing a full repetition.
Repeat with the other side with the same technique and continue in this fashion until the set is complete.

Results —
Conducting a representative at the time on each side allows you to: 1) Focus on individual deltoid complex increased intensity at the peak of stretch. 2) Concentrate on your technique and core strength for the increased torque does not twist your body. More Resistance 3) building with all longer. 4) Get the benefits of static contraction and a dynamic contraction.

5. Supination Pressing for chest

Technical —
Lying on a bench or fit-ball hold the dumbbells with arms folded outside the chest with the shoulder blades together behind the body, palms facing forward.
By pushing dumbbells up and in full contraction slowly turn your thumbs out so that by the time the weights are together palms facing each other.
Lower the dumbbells in the reverse technique and continue in this fashion until the set is complete.

Results —
Using this technique facilitates a stronger contraction at the apex of the movement.

6. Pronation Pressing for chest

Technical —
Lying on a bench or fit-ball Hold the dumbbells with arms folded on the outside of the chest with the shoulder blades together behind you, palms facing each other.
By pushing dumbbells up and in full contraction slowly turn your thumbs, which by the time the weights are together the palms are facing forward.
Lower the dumbbells in the reverse technique and continue in this fashion until all is complete.

Results —
Using this technique allows greater stretch in the bottom of the movement.

7. Supination press for shoulders

Technical —
Sitting on a bench or standing, hold the dumbbells with arms folded on the outside of the shoulders with palms facing forward.
By pushing dumbbells up and in full contraction slowly turn your thumbs out so that when the weights are together the palms facing each other.
Lower the dumbbells in the reverse technique and continue to this manner until the set is complete.

Results —
Using this technique facilitates a stronger contraction at the apex of the movement.

8. Pronation press for the shoulders (Arnold Press)

Technical —
Sitting on a bench or standing, hold the dumbbells with arms folded in front shoulders with palms facing up.
Pushing weights and a full contraction slowly turn your thumbs, which by the time the weights are together the palms are facing forward.
Lower the dumbbells in the reverse technique and continue in this manner until the set is complete.

Results —
Using this technique allows greater stretch in the bottom of the circulation and increases anterior deltoid (front) shoulder involvement.

9. Pressing only one arm to the chest

Technical —
Lying on a bench or fit-ball Hold a dumbbell with the arm bent just outside the chest and leaves shoulders together behind you.
Engage your abdominals and lock the body in a position to reduce the voting body.
Push the dumbbells all the way up and a full contraction then slowly lower back down completing a full repetition and continue in this fashion until the set is complete.

Results —
Performing a set on one side of the body at a time allows you to: 1) Focus on individual Pec minimize muscle imbalances. 2) Focus technique and core strength for the increased torque does not make your body twist. More resistance 3) building with the larger whole time. 4) Make your core strong, especially if you are in a fit-ball.

10. Pressing only one arm to shoulder

Technical —
Sitting on a bench or standing alone Hold a dumbbell with the arm bent on the outside of the shoulder with palms facing forward.
Engage your abdominals and lock the body in a position to reduce the voting body.
Push the dumbbells all the way up and a full contraction then slowly lower back down completing a full repetition and continue in this manner until the set is complete.

Results —
Performing a set on one side of the body at a time allows: 1) Focus on the person's shoulder to minimize complex imbalances. 2) Concentrate on your technique and core strength for the increased torque does not twist your body. More resistance 3) building with the larger whole time. 4) Make your core very strong, especially if you are standing.

To break through training plateaus and boost their physique to new levels these variations in your training plan. It is an extreme advantage to have an arsenal of effective and interesting exercises that can be applied when your motivation is declining or training seems a bit stale.

I've been training for over 14 years and I have left long ago if I did not use the variation and creativity to keep my workouts exciting and effective. Experience and put into practice and your body will thank you for the kick in the ass.

About the Author

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Weight Training.

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