How To: Dumbbell Chest PressYouTube↗  IA↗(long shot)
Howto & Style  5.2M views 23.4K likes 798 dislikes   29 Oct 2009
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on everybody? I'm Scott from Scotthermanfitness.com
¿Qué está pasando con todos? Soy Scott de Scotthermanfitness.com
I'm going to demonstrate for you how to do a dumbbell chest press.
Voy a demostrarte cómo hacer una prensa de pecho con mancuernas.
First thing you're going to do is find a set of dumbbells that you can do,
Lo primero que harás es encontrar un conjunto de mancuernas que puedas hacer,
and what you want to do is
y lo que quieres hacer es
put them in front of the machine when you start to dumbbell chest press
Póngalos en frente de la máquina cuando empiece a presionar el cofre con mancuernas
if you like to take them off the rack
si te gusta sacarlos del estante
I like to put them on the ground first, make sure things all set up
Me gusta ponerlos en el suelo primero, asegurarme de que todo esté listo
what you're gonna do, I like to pick up one at a time
lo que vas a hacer, me gusta recoger uno a la vez
put them on my knee, grab the other one put it on my other knee and then sit down.
ponlos en mi rodilla, agarra el otro ponlo en mi otra rodilla y luego siéntate.
Now I also have a trick if you go on my playlist and type in my tricks
Ahora también tengo un truco si entras en mi lista de reproducción y escribes mis trucos
there's a way to pick dumbbells up if you're using heavier weights, so you don't waste too much energy.
hay una manera de levantar pesas si está usando pesos más pesados, para que no desperdicie demasiada energía.
I'm going to do it right now, I'm not gonna explain it if you want to see it go to my tricks dumbbell flat bench press.
Lo haré ahora mismo, no lo explicaré si quieres verlo ir a mis trucos press de banca con mancuernas.
So what I'm going to do is bring the dumbbells back
Así que lo que voy a hacer es traer las pesas de vuelta
and now make sure your feet are firm on the ground and
y ahora asegúrese de que sus pies estén firmes en el suelo y
now there's a wrong way to do a chest press even with dumbbells as well
Ahora hay una manera incorrecta de hacer una prensa de pecho incluso con pesas también
and the wrong way is bring in the weight down over your shoulders and the upper part of your chest.
y la forma incorrecta es colocar el peso sobre tus hombros y la parte superior de tu pecho.
Puts a lot of unwanted stress in your rotator cuffs
Pone mucho estrés no deseado en los manguitos rotadores
and it's not going to bring your whole chest into the exercise what you want to do is
y no va a traer todo su cofre al ejercicio, lo que quiere hacer es
actually come under your chest like this
En realidad, vienes debajo de tu pecho como este
dig your shoulders into the pad make sure your wrist is straight, and then I come down to a 90 degree angle
introduzca sus hombros en la almohadilla, asegúrese de que su muñeca esté recta y luego baje a un ángulo de 90 grados
you're just a little bit past 90 degrees and then push straight up
estás un poco más allá de los 90 grados y luego empujas hacia arriba
and you can even see
y hasta puedes ver
more of the chest coming into play
Más del cofre entrando en juego.
and that's because I'm holding the dumbbells over the lower part of my chest
y eso es porque estoy sosteniendo las pesas sobre la parte inferior de mi pecho
so come down again like this come down the 90 degrees and then straight up and
así que baje de nuevo como este baje los 90 grados y luego siga recto y
now you always breathe out when you exert the force
Ahora siempre exhala cuando ejerce la fuerza.
you're going to breathe out as you bring the dumbbells up so down.
Vas a respirar mientras subes las pesas tan abajo.
One more, breathe all the way up
Una más, respira hasta arriba.
Put the weight down
Baja el peso
on the ground and that's how you do a dumbbell flat bench press.
en el suelo y así es como haces un press de banca plano con mancuernas.
For more information, feel free to subscribe to my channel
Para más información, no dude en suscribirse a mi canal.
because I'm putting out new exercises all the time
Porque estoy poniendo nuevos ejercicios todo el tiempo.
Later guys
Chicos mas tarde
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