Quay developed with dumbbells | Magicfit

An essential for your training

Developed with dumbbells, it is a fundamental exercise for anyone who tries to strengthen its muscles, in particular that of the chest, shoulders and triceps.

In this article, we will explore the advantages of this exercise, the right technique to be adopted, as well as some suggestions to maximize the results.

Why choose the bench with dumbbells?

1. Flexibility of the movement

Unlike the fixed bar, the developed with dumbbells allows a greater breadth of the movement.

This promotes a better trait of pectoral muscles, which can lead to more harmonious muscle development.

2. Balance and stability

The use of dumbbells requires further activation of the stabilizing muscles.

This helps to improve balance and strengthen the entire scapular belt, including the risk of injuries.

3. Personalization of training

With the dumbbells, you can easily adjust the weight according to your level and goals.

This allows you to progress to your rhythm and avoid sets.

How to correctly create a developed dumbbell?

Step 1: Preparation

• Positioned on the bench : Lie on the back, the feet are firmly anchored on the ground and behind in contact with the bench.
• Dumbbells : With the arms stretched out, lift the dumbbells over the chest, the face to face or face to lightly turned towards each other.

Step 2: Movement

• Controlled descent : Fold the elbows to slowly lower the dumbbells until you are in the chest. Keep your elbows at an angle of 45 degrees compared to your body.
• Push up : Using the strength of the chest, push the dumbbells upwards until the arms are completely tense.

Step 3: tests and series

For good muscle development, it aims from 3 to 4 series from 8 to 12 repetitions, depending on the level of form and objectives.

Tips to optimize your sessions

1. Heating : Don’t neglect the heat -Up. Some series of other exercises from the upper part of the body help to prepare the muscles.
2. Concentration : Stay concentrated on your technique. The bad form can cause injuries. Do not hesitate to ask a coach to correct you if necessary.
3. Progression : Gradually increases the weight of the dumbbells to continue challenging the muscles. This promotes muscle hypertrophy and improves your strength.
4. Recovery : Give your muscles time to recover. Leave at least 48 hours between the sessions affected by the same muscle groups.

Conclusion

Developed with dumbbells It is an essential exercise for anyone who wants to strengthen the chest and improve its general strength.

By integrating this exercise in your routine in one of the sports rooms Magicfit You can effectively work the muscles by benefiting from expert advice and a motivating environment.

So don’t wait anymore: take your dumbbells and put at work!