Dumbbell bench press above the head with one or two hands

In a well hand pump, many make the mistake of focusing on the biceps and triceps without giving equal importance to dumbbell bench press because it accounts for two-thirds of the hands. That is why they cannot achieve impressive results in the pumping of hands.

However, before you begin to read the article further, we recommend reading the article,” Anatomy of a muscle man’s well hand pump.”


Triceps, as the name suggests, have three different heads: the long head, lateral head and the medial head.  All of these heads contract during triceps exercise.

Bench dumbbell over your head is directed primarily at strengthening the long and lateral heads of the triceps.

To fill this gap in training, it is highly recommended to perform bench above the head dumbbell. This is a simple yet highly effective exercise that can be performed both in the gym and at home. It only requires dumbbells and knowledge of technology implementation single arm dumbbell bench press.

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Performance technique (well hand pump)

You can perform the dumbbell bench press above the head while sitting or standing. Let’s start with the sitting position. You will need a bench with support for the back.

Hold the dumbbell with both hands, make sure that the thumbs are wrapped around the handle, and the inner part of the disc rests on the palm, which is facing upwards. The arm from exercise twist shoulder to elbow is next to your head and oriented perpendicular to the floor, which is your starting position.

On an inhalation, the dumbbell is slowly lowered behind the head in a semi-circular motion until the forearms touches the biceps, remain in that position for at least a second or two. It is important to work only the forearm and the hand while the shoulder to the elbow remained motionless.

On an exhalation, straining triceps dumbbell is lifted and returned to its original upright position.


As you can see, dumbbell bench press put the weight triceps above the head is not so difficult to perform and is one of those exercise that is advisable for beginners who want to have a beautiful athletic figure.

In doing this exercise there are different options. So, you can do bench press dumbbell behind your head with either hands or one hand. In a standing position, he gives back a heavy load, especially dumbbell bench press if you use a lot of weight.

Instead, you can use a dumbbell bar with parallel hilt, which is also strengthens the triceps. And the rod can be both conventional and EZ. Wherein pronated grip, i.e. hands forward, and the distance between the hands should be approximately 10 cm can be used as cobra 120mg the lower wire unit.; the handle may be cable, normal or EZ.

Related article: ” What will help to lose weight faster ?”

You may be wondering, what’s the difference between standing or sitting dumbbell press? Standing requires more stability. According to experienced athletes, standing dumbbell presses may be more beneficial for muscular development. It is advised to have proper variations in conducting both methods.


Basic errors

When doing this exercise it is important to implement it as clearly as possible to enable the triceps. It is therefore unacceptable that the hand deviates from the vertical position. For this purpose, you can hold dumbbell bench press it with his free hand for the triceps.

It should be remembered that the elbow cannot bend more than 90 degrees dumbbell or barbell bench press. The back of this should be flat, lower back should not bend.

Here are other mistakes we are unknowingly doing:

  • You’re pressing too much forward
  • You’re arching your body too much (this is the common cause of back ache)

This exercise is very effective but without proper guidance and knowledge about it, it may cause you serious injuries and the result you want will never be met. Best advice by the experts: DON’T CHEAT! Perform it the proper way.

And finally, do not take the dumbbell too much weight, it will not benefit.



The best exercises for the muscles in the arms

Lifting dumbbellsRaising the rodDumbbell bench press because of the headBench press narrow gripFrench press

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Bench press narrow grip
Lifting dumbbells
Dumbbell bench press because of the head
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6 thoughts on “Dumbbell bench press above the head with one or two hands

  1. Is this exercise bas for shoulders?

  2. No. In fact, it strengthens your rotator cuff muscles that prevent shoulder dislocations.

  3. rembran123 says:

    Which is more effective, dumbbells or barbell?

  4. Both are effective in their own way. Using barbell leads to a better muscle figure and strengths while dumbbells are effective in lats activation.

  5. How many overhead presses should a beginner do?

  6. It is advisable to stay in the range of 3-8 reps each session.

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