How to Pick Up Dumbbells?
Exercises such as the dumbbell shoulder press are necessary at the beginning of a training regimen and are extremely popular in the gym. Build muscle strength in your shoulder, deltoid, and hip area with this exercise. Today we will discuss how to pick up dumbbells in the right way? Furthermore, the mistakes that happen for beginners, we will also cover in this blog.
The proper lifting is much more than just a short explanation if you get hurt while picking up a heavy dumbbell for a bench press. Lifting dumbbells don’t cause bad injuries for strong-strength trainees.
Dumbbell shoulders are more complicated than barbell shoulders. Dumbbell shoulder presses are challenging to do because they are more accessible and challenging to control. Let’s discussed this in detail.
Mistakes You Do While Picking Up Dumbbell
Strength training can be difficult, but if you are going to do it, you should do it right. There are plenty of people who make weight-lifting mistakes that reduce their effectiveness. Several mistakes happen for the beginners to pick up the dumbbells.
#1 Don’t Warm Up Properly
Always warm up yourself before starting any exercise. It would be best if you warmed up your muscle even without running a marathon. But executing a few dynamic stretches (like arm circles) will help you improve your flexibility and decrease your chances of injury.
#2 Overhead Presses Affect Your Lower Back
Suppose you experience lower back pain when you overhead press. Keep your hips tucked under your torso and engage your core to avoid unnecessary aches and pains throughout the movement.
#3 Hunch Your Back
Hunch your back makes it more difficult to isolate your triceps and overlooks your abs. To make an all-around more effective move, engage your core to straighten your back actively.
#4 Do Weighted Squats by Lowering the Head
Generally, it will make everything more difficult if you have this misalignment. When your eyes are on the goal, you can stand up more quickly from a squat. If you want to keep your neck and spine super straight, keep your gaze directed up without crunching your neck.
#5 Hold Dumbbell Incorrectly
When you bend your wrist to curl the weight towards your forearm, you may strain your wrist. The weight may slip out of your hand if your thumb is anywhere other than the handle. Keep your wrist as straight as possible during the exercise by wrapping your thumb and fingers underneath the handle.
#6 Wrong Breathe
When lifting a weight, you should exhale through your mouth and inhale deeply through your nose when lowering it. When you breathe while exercising, your muscles can get oxygen, enabling them to power through the movement.
How to Pick Up Dumbbells?
As you start training with weights, you need to get the weight into the correct position. This is true of most heavy dumbbell exercises. When it comes to assisting in this situation, there are specific techniques that you can use.
Just start with your body weight, or with a barbell on the back of your shoulder blades, feet shoulder-width apart, toes pointing either straight ahead or moderately out. Grab the barbell more comprehensive than your shoulders. Keep your knees over your toes, shoulders, and chest tall as you sit back under your heels with your butt hips sent back and down. You should stand up after your heels have been pushed through the bottom of the squat.
#2 Glute Bridge Chest Press
To perform an alternating arm chest press with a bridge, prostrate on the ground, knees bent, feet firmly planted, holding a dumbbell in each hand, and raising your lower back and butt off the ground by putting your heels on top.
Pull dumbbells up over your chest, keeping your torso and upper legs aligned, with your arms at shoulder-width apart and your palms up. Raise one arm while bending the elbow so it creates a 90-degree angle. Lower dumbbell to the chest while keeping other arm raised. Return the dumbbell to its original position. One more time, repeat the exercise with the other arm.
#3 Do a Dumbbell Tricep Extension
Use a box or flat bench for sitting. With one dumbbell in each hand, lift heads toward the ceiling with palms facing each other, arms straight, elbows close to ears, and chin up. Keep your elbows firmly in place while lifting dumbbells. Straighten out your arms and return to your starting position.
Ensure that you are not experiencing any neck or shoulder pain while practicing this form, and if not, you can continue.
How to Pick Up Dumbbells for Bench Press?
Firstly, let’s focus on how you should pick up the dumbbells. Standing up, many people pick up the heavy dumbbells, straddle the bench, and struggle awkwardly to sit down on the bench area. This is a bit difficult way, but here we have more efficient and safer ways to go.
- Ensure that the weights are at the end of the bench so that you can lift them from almost straddling the bar before you sit down.
- Place the dumbbells on your knees so that the dumbbell ends, rest on your knees, and sit back so that you can grab the dumbbells with a hammer grip.
- Sitting with weights resting on knees, breathe while bracing your core, and rock backward over the consequences using your knees to restore the position.
- When you rock back, you should simultaneously retract your scapula and depress them. Put your elbows alongside your body and the dumbbells in a pressing position as you pinch your shoulder blades together.
What is the Best Way to Get Up From Dumbbell Bench Press?
You might also have trouble getting up after bench pressing dumbbells. It’s essential to drop the weights gently before lifting them again. When you have a strong core and the weight is not too heavy, you can use the dumbbells to get up.
One more option is to train a partner to help you handle the dumbbells both at the start and end of the set.
Hopefully, this guide will help you learn the right way to pick up the dumbbells and enjoy your workout period to the fullest. You have the best chance of getting your weights up for dumbbell bench press by having a spotter that will assist you. If you aren’t sure how to do routine weight lifting, start with less weight and increase it.
Always make sure that you warm up yourself before starting any exercise. With this information, you will be able to achieve your max weight for your sets.
Read Also: Exercises for Upper Back Pain