Lie on a flat bench, holding the dumbbells in your hands. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. Then exhale pushing the dumbbells upwards with the help of your chest.
Therefore yes you could train the legs twice a week i this pattern because the volume and intensity is low.
They are "used to the routine" they just have a bad routine and the only thing that is confused is you knowledge on lifting and weight training.
If you do them with your feet under the bar, it adds extra flexion to the knees, which is unduely stressful and can lead to knee injury.
I also focus more technique and not weight, but I still need more time to master it And speaking about bicep curls, theres a guy in my school gym who not just uses his back while doing them but he also uses his calves to move the weight up and also his shoulders Yeah I read what you guys were talking about, just another bad misinterpretation on my part lol.
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