Жим гантелей сидя, стоя и лежа - это своеобразные "three whales", on which home training is held. They are an excellent alternative to the various bar press variations that are so popular in modern gyms. Performing these basic exercises, you can achieve good results in building a beautiful athletic build. You need two things: a pair of collapsible dumbbells, the weight of which can be raised or lowered, and an adjustable bench. What, we propose to move from words to deeds, namely, to the description of the exercises themselves and their varieties. Are you interested? Then rather start reading!
Dumbbell bench press
We would like to start our publication with information.about training the pectoral muscles. The first exercise in our list will be a classic dumbbell bench press on a horizontal surface. This is a basic exercise that involves all three areas of the chest: upper, middle and lower. In addition to the pectoral, triceps and anterior bundle of the deltoid receive an indirect load. The main advantage of this exercise over the bench press is that the dumbbells do not limit your range of motion and, because of this, your chest muscles are loaded more.
Technique of execution:
- Take dumbbells (or ask someone tofile them) and sit on the bench, tightly pressed against the back, waist and buttocks. The legs should rest against the floor, and the shells should be kept approximately at chest level.
- On the exhale, squeeze the dumbbells up.
- While breathing in, slowly and slowly lower them to the starting position, trying to stretch the target muscles as much as possible.
- Repeat this movement the specified number of times.
Tips for doing bench press on a horizontal bench
- Since there is a risk of injury when working with large weights, it is better to perform the dumbbell bench press with the help of a partner who can protect you if anything happens.
- Do not press your elbows against your body and do not separate them strongly in different directions.
- Hold your hands at a 45 degree angle to the body.
- Lower the shells slowly so as not to injure the joints.
Press of dumbbells on an incline bench
In this and the next exercise you will needspecial bench. Performing a dumbbell bench press with a slope is one of the best ways to pump the upper part of the pectoral muscles. It is she who, as a rule, lags behind many athletes. As in the case with the previous version, the dumbbell bench press at an angle has an increased amplitude, due to which the muscles manage to get the maximum stretch at the lower point.
Technique of execution:
- Adjust the bench so that it is at an angle of 30-35 degrees.
- Take the upper grip in each hand on the projectile.
- Sit on the bench. Press against the bench with your back and the back of your head, press your feet against the floor and flatten your shoulder blades.
- Lift the dumbbells to the shoulders, then, making an exhalation, squeeze them up.
- While inhaling, carefully and under control, lower them down.
- Perform as many repetitions as planned.
Recommendations for the implementation of the press on the inclined bench
- Do not make a sharp corner in the slope of the bench. In this position, most of the load will be “eaten” by your deltoid muscles.
- While doing the inclined dumbbell bench press, do not bend your arms to the end. This will remove the load from the triceps and maximally load the pectoral ones.
- Do not take too much weight. Firstly, in this position, you simply will not be comfortable with this exercise. Secondly, it is very traumatic.
- Do not tear your back, pelvis and head from the bench, so as not to overload the spine and neck.
- Do not pause too long at the lowest point.
- Do not wring the brush.
Press head down
If the previous exercise is forworking out the upper chest, the dumbbell bench press head down is performed to develop the lower section. It is often used by those who have this area of the pectoral muscles lagging far behind. It is done according to a similar principle as the previous two.
Technique of execution:
- Sit on a bench with a backward slope and take the shells in hand.
- Straighten your arms in front of you and, while breathing in, start gradually lowering them down. At the lowest point try to feel the maximum stretch.
- On the exhale, squeeze the dumbbells up.
- Repeat the movement the specified number of times.
Head Up Tips
- Do not take too heavy dumbbells.This may adversely affect your performance, because triceps will be actively involved in the work. In addition, you can change the position of the body, because of which you eventually bend in the lower back.
- Do not lower too low. Some athletes, wanting to increase the amplitude of the exercise, lower the projectiles very low through force, resulting in injury to the shoulder joints.
Bench press
With pectoral muscles everything is more or less clearNow let's move on to another equally interesting topic - shoulder training. Dumbbell bench press is a basic exercise, with which you can load the front and middle deltoid muscle well. In total, there are two types of shoulder press: bench press and bench press. First, let's find out why the exercise discussed in the article is better than the standard bench press.
- Как и в случае с тремя предыдущими упражнениями, the advantage of this is a deeper amplitude. When you shake the barbell from behind your head, it will in any case rest against your trapezium, and with the dumbbells you can lower your arms below.
- Жим гантелей сидя более безопасен для ваших joints, as they are not in a static position during the exercise, as when performing with a barbell. The bar does not allow you to deploy the arms and shoulders, because the neck fixes a clear position, but with dumbbells you can choose the position in which you will not experience discomfort. When you feel pain, then at any time you can change the position of your palms.
- Sitting up dumbbell bench allows you to put your hands together above your head, so that your deltoid muscles will be better contracted.
Technique of execution:
- Sit on a chair so that in the lumbar region there is a natural slight deflection.
- Take the shells and bring them to their original position, as shown in the picture (it will be better if you give them a partner).
- On the exhale, squeeze the dumbbells up.
- On the inhale, return to the PI.
Recommendations for doing bench press
- Do not lower your arms below shoulder level.
- Do not extend your arms completely at the top.
In order to become more familiar with the sitting press, we suggest you watch this video:
Bench press
It is much more difficult to perform this exercise than a normal dumbbell bench press while sitting muscles will be actively involved in the work.
Technique of execution:
- Put your legs shoulder-width apart and pick up shells. As in the previous version, the dumbbells should be at the level of your shoulders.
- On the exhale, squeeze the dumbbells up.
- Taking a breath, lower them down.
- Repeat the movement as many times as you need.
Many experts in the field of fitness divergein opinions about this exercise. One likes it because of its effectiveness, while others criticize it for its high risk of injury. People who have back problems, and it is at all necessary to exclude the dumbbell bench press from their training program. In more detail about this exercise you can learn from this video:
All the above exercises are necessary.perform 3-4 sets in the region of 6-12 reps. This is a standard bodybuilding training, in which the processes of growth of muscle mass start up in your body.
General Tips
With the dumbbell bench press technique, as well as withvarieties of this exercise, we have already figured out. Now we suggest that you familiarize yourself with important information, which is very useful to you during your training sessions. Listening to our recommendations, you can avoid injuries and get the maximum effect from all the exercises described in our publication today.
- Train with a partner.We have already mentioned this before, but we will repeat it again. The longer you train, the heavier you will be to pull and lift. At such moments, it is very important to have a person at hand who can control your equipment and also help you in case something goes wrong. And this applies not only to any one exercise, this applies to almost all types of presses (both with dumbbells and with a barbell).
- Progress in loads.Do not forget that in bodybuilding, the growth of power indicators and the increase in muscle volumes are directly related. If you feel that each approach can do more than 12 times with clean equipment, then you should definitely increase the weight of your shells. You do not have to jump sharply, for example, from 10 kilograms to 20, try to do everything gradually, so as not to get injured. Speaking of injuries ...
- Remember safety!If any of the exercises described here cause you discomfort in the joints, we advise you to completely abandon it. Try to find some safer alternative.
- Do not forget about the rest.Many beginners believe that the more often they will do various dumbbell presses, the sooner they will grow muscles. This is absolutely not true. In fact, one muscle group needs to be trained no more than 1-2 times a week. After a workout, your muscles are under stress, which means that they need to recover well. To do this, they need only two things: good nutrition with a sufficient amount of protein, carbohydrates and fats; rest and rest.
- Spend a quality workout.It is also an important detail, which many, unfortunately, forget. Before you start doing dumbbell bench press (no matter which one), do a comprehensive workout of muscles and joints. This applies to absolutely all muscle groups, not just the chest and shoulders, which we talked about today.
Теперь вы знаете о том, как накачать широкие shoulders and massive chest, performing various presses with dumbbells. We hope that the information provided in our publication was interesting for you and was able to provide answers to questions that interested you.
