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The weight is then pressed overhead. [3] While the exercise can be performed standing or seated, standing recruits more muscles as more balancing is required in order to support the lift. [4] Other variations of the exercise include the push press, a similar movement that involves an additional dipping motion in the legs to increase momentum. [1]
Aim to do at least three things in your workouts weekly: Train legs, push some weight (think bench press), and pull some weight (think of dumbbell or barbell rows). Safety Considerations for ...
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Beginners who aim to sculpt a lean and toned physique can benefit from incorporating free weight workouts into their routine to build strength, improve muscle definition, and boost metabolism.
Dumbbell shoulder press – 80 kg (176 lb) dumbbells per hand x 5 reps [183] Barbell strict press (overhead press without leg drive) – 200 kg (441 lb) [184] [185] Behind the neck push press – 210 kg (463 lb) [186] Cyr dumbbell press (by one arm) – 146 kg (322 lb) [177] (22 kg heavier than the original) (unofficial world record)
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The iconic dumbbell weighs 172 lbs and 9 oz. (78 1 ⁄ 4 kg) and is extremely difficult to lift, partly due to its sheer weight, but primarily because of its thick handle of 2 3 ⁄ 8" (6.03 cm) in diameter, making it difficult to hold on to without possessing outstandingly strong grip strength.
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