Dumbbell Banco Press

Safer and more shoulder-friendly than the barbell for most people, with a bigger range de motion.

Preparación

1. Lie on the bench, feet planted flat and driving into the floor.
2. Mancuernas over your chest, palms forward, shoulder blades pinched back and down.

Cómo Hacerlo

1. Lower both dumbbells with control to the sides de your chest.
2. Elbows about 45° from the body.
3. Press up and slightly together — squeeze at the top.

Respiración

Inhale as the weights come down, exhale pressing up.

Errores Comunes

• Bouncing out de the bottom — pause a beat instead.
• Losing shoulder-blade pinch — you press FROM a stable base.
• Feet dancing — they're part de the press; root them.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.