Elbows move strictly in the plane of the shoulders and is always directed to the sides. Having overcome the most difficult part of the lift, exhale. At the top of the arms fully extended and the dumbbell located directly above the shoulders. The newspapers mentioned NFL not as a source, but as a related topic. Pause, and even more tense chest muscles. Then – take a deep breath and holding his breath, lower the dumbbells to your shoulders. Once the dumbbells reach shoulder level, not stopping, immediately change direction, and again squeeze the dumbbell upward.
To increase the intensity of the elaboration of the top of the muscles of the chest press dumbbell is not just up and in a wide arc, bringing them above the center of the upper edge of the chest so that top of the dumbbells almost touch each other. All phases of the exercise (lowering the dumbbells and bench press) are performed at a moderate pace, with no acceleration. For variety, try the dumbbell bench press with one hand. In this case, try squeeze the dumbbell as high as possible (which is allowed to tear off his shoulder from the bench). Tips delay in breathing during the movement does not relax the muscles, stabilizers, which increases the resistance of the body and gives extra strength. On Throughout the set the elbows move strictly in a vertical plane passing through the shoulders, and always directed strictly to the side. Bringing your elbows at your side torso, you risk injury to the shoulder joint. At the top of the hand should be fully extended, and dumbbells – above the shoulders or kept closer.