Sitting dumbbell bench press

Sitting dumbbell bench press - exercise for the development of the deltoid. The predominant load falls on the front and middle deltas. Variations of exercise vary depending on the incline of the bench. The more vertical the tilt angle is applied, the more the average delta is loaded, and the less - the front and chest muscles. A slope of 30 degrees or less shifts the focus on the pectoral muscles. Part of the weight of the dumbbells rests on the pectoral muscles. Then the exercise is used as a special preparation for the bench press to develop synergy (simultaneous work) of the muscles of the chest and shoulders. In all other cases, the press serves to increase the volume of the shoulders and muscle strength.

Content

  • 1 Strength or Volume "> 2 How to Develop Stamina
  • 3 Developing the volume and strength of deltoids
  • 4 Technique
  • 5 Alternatives - Standing Dumbbell Bench
    • 5.1 Technique
  • 6 Common mistakes in dumbbell bench presses
    • 6.1 Work without warm-up
    • 6.2 One-hand press
    • 6.3 Breathing
    • 6.4 Overtraining

Strength or volume?

In fact, it all depends on the sport. In tennis, team game sports, rowing, and other types where muscle endurance and joint health are required, strength is usually developed during the off-season, and a maintenance mode of operation is used during the competitive period.

In bodybuilding, they work either with cycles for “weight and drying, ” or they just perform exercises for as many repetitions in the maintenance mode as are optimal for restoring a specific athlete.

For ordinary life, you need a moderate combination of joint mobility, muscle endurance and strength. The fact is that holding the scales over your head, lifting objects, and even just holding the hand on the handrail in transport requires a combination of strength and endurance.

Important: shoulder muscle training should combine both strength and endurance elements. There is no universal set-repeat mode for everyone. Some athletes initially have more developed strength, while others have endurance.

How to develop stamina

Endurance for sports purposes develops in the offseason. For the "life" is enough just to choose 1-2 months, when you are not gaining weight and can afford to work in multi-repetitive mode. You usually need to work 2-3 times a week, but you can bring up to 5 workouts.

A regular bench press is performed with a weight of 60% of the worker or slightly higher. Let's say you do 12 repetitions with a weight of 25 kg, work on endurance from 12-15 kg. You need to do about 25 repetitions in the approach, and work with rest in 30-60 seconds between sets. The number of approaches is at least 4.

During this training, the muscles feel a burning sensation, it is necessary to endure it. Stamina is not built daily training, when it comes to power endurance. Nevertheless, this is not cycling; the shoulder can become inflamed from an atypical load. You need to start with 3 workouts per week, and gradually bring it to 5. Again, the frequency indicators in the workouts are individual and are determined by the speed of recovery. According to the "textbook" between endurance training should be from 24 to 36 hours.

Developing the volume and strength of deltoids

Many people think that this is not so, but strength training and hypertrophy are fundamentally different. Strength training takes place in a repetition mode from 1 to 6, and is rarely carried out with dumbbells, and even sitting. This contradicts the main goal of the power cycle - to develop a common strength, including the muscles of stabilizers and core. Usually, something like an army bench is chosen for strength training. Dumbbells are pressed for 5-6 reps to work out the muscles in isolation. But this is an extremely rare practice. A really strong athlete will require the help of two insurers, and a beginner risks being injured when doing this exercise.

The mode of work for hypertrophy is 8-12 repetitions. Work approaches do 3-4. The fundamental difference between strength training and “volume and weight” training is that strength develops only if weights in working approaches do not cause significant fatigue. But it makes sense to work on hypertrophy to failure, while failure in power training is generally not allowed.

Important: the power cycle and the hypertrophy cycle are different periods of time. Usually they first gain strength and endurance, and then they “swing”, but this is true for sports. In fitness, different options are possible. Impressive power is usually not needed, just enough tone and volume.

Execution technique

There are many technical nuances. This exercise is not performed correctly by the vast majority. People start to press with their shoulders raised, and all because they do not know how to pull dumbbells to their shoulders correctly

So, to shake the dumbbells while sitting, you need:

  • Arrange them so that it is possible to take from the floor a seizure on the hips, that is, put dumbbells on the hips, holding them with your hands;
  • Kick the weights to the shoulders;
  • Spread your elbows so that the dumbbell vultures are in a plane parallel to the floor;
  • The bench itself begins with lowering the elbows down and exposing the forearm to the perpendicular floor;
  • At the same time, it is recommended to reduce the shoulder blades and lower them down to the pelvis;
  • A slight deflection in the lumbar spine is allowed, but it is not necessary to emphasize it;
  • The inclusion of the muscles of the shoulder and triceps dumbbells are displayed up;
  • The elbows are unbent in a plane perpendicular to the floor; it is not recommended to “mow” them forward or backward;
  • Lower the dumbbells to the shoulders, and perform the desired number of repetitions

This exercise is performed first with the warm-up weights, then with the worker. No need to rush, or try to push the weight away from you so that the dumbbells go forward. If heavy weights are used, an athletic belt can be used just enough to remove excess mobility in the lumbar spine.

Alternatives - standing dumbbell bench press

Alternatives to classic bench press weight. In women's training, they often use bench presses on the fitball to turn on the stabilizers, but it is better to choose a simpler option to load them - just shake the barbell or dumbbells while standing.

The second version of the “alternative bench press” is a knee stand. It is intended strictly for those people who do not know how to turn off their legs, and are constantly trying to shrug, that is, push the working weight due to sharp bending at the knees. This prevents you from feeling isolated work, and develops completely the wrong qualities - explosive power and footwork.

The dumbbell bench press option allows you to:

  • Take more weight, as the body position is more stable and more natural for weight gain;
  • Develop stabilizers from the muscles of the feet to the muscles of the body;
  • To promote the development of strength in the bench press, shocks and shvungov;
  • Work in a plane natural for human anatomy and not damage the joints

The technique of stabilizing the center of the body is used. The athlete strains the quadriceps, buttocks, as if resting on the floor with his feet, pulls the abdominal wall to the spine, draws in the stomach and brings the shoulder blades together, lowering them to the spine. In this case, the trapezoid and shoulders remain relaxed.

Technics

  • Dumbbells are brought to the shoulders by taking in a rack, that is, the knees are slightly bent and the weight is brought to the shoulders in one powerful movement;
  • The athlete stabilizes the body as described above;
  • Due to extension in the shoulder and elbow joint displays dumbbells up;
  • Lowers them gently to the shoulders;
  • The peculiarity is that dumbbells move along a more “flat” path than the barbell;
  • It’s not necessary to start them behind the head, as it is emphasized in movement with the barbell.

Important: you must avoid jerking your legs, and rolling from heel to toe in order to perform the exercise technically correct.

Recommendations

  • For bodybuilding and fitness purposes, it is not recommended to “stick” the elbows at the highest point;
  • It is necessary to avoid a flat trajectory, and try to bring the dumbbells slightly to the top of the head, and not to the forehead;
  • Complete relaxation of the hands, as well as "stress relief" from the center of the body due to relaxation of the abdomen is not allowed;
  • Weight for weight training rises no more than 5-6 repetitions, approaches should be no more than 5.

Errors:

  • Schwung of weight, that is, its acceleration and push with legs;
  • Swinging the case back and forth;
  • "Strong" technique "in which the athlete" rolls "dumbbells over his shoulders in each repetition, and" pushes "the dumbbells with his stomach and chest at the start

Important: standing dumbbell lifting is an exercise for experienced athletes, it is better not to do it if you are a beginner and your back is still weak.

Dumbbells can be replaced with weights. In this case, you need to start from the level of the shoulders, but the palms should be pointing towards each other. In the process of moving upwards, the shells turn around as in the Arnold bench press. Some athletes initially shake their palms forward, but this position is quite traumatic for the wrists.

Basic mistakes in dumbbell presses

Work without a warm up

Even if your shoulders are in the plan after the legs, warm-up weight is still necessary to shake. Or rather, start with a minimum weight, and approach the worker in increments of 3-5 kg. This will not only help to qualitatively prepare for the training scales, fill the muscles with blood, and warm the ligaments, but also allow you to gain additional work to work out the technique.

It is always necessary to carry out joint warm-up before the main training. And if an athlete was injured before, then work with rubber. Rubber should be pulled to the face, as in the exercise on the back delta, and not stretched in front of you, as many mistakenly do.

One hand press

This version of the press creates an increased load on the pelvis and spine, if the athlete does not stand on one knee of the opposite leg, in a pose resembling a deep lunge. Beginners should not perform this movement while sitting, as this may lead to a violation of posture.

The one-handed press is performed when it is necessary due to muscle imbalances, but most people do not need it at all, and they should not be replaced with an ordinary press.

Important: the Arnold bench press version, which is performed on one arm, involves holding the dumbbell in a non-working arm to stabilize the body, this is important in order to maintain balance and not load non-target muscles.

Breath

Athletes tend to hold him back when it’s hard. This is not correct and can even lead to loss of consciousness when lifting dumbbells above your head. The dumbbell bench press obeys the usual rule - exhalation occurs on effort, inspiration - on lowering the shells.

By the way, you should not drop the dumbbells on yourself and breathe in quickly and superficially. It is necessary to carefully lower the dumbbells to the shoulders and inhale sufficiently voluminously.

Jerking, pushing and cheating

Jerks and other ways to push more weight upwards without loading the muscles should not affect the quality of the lifts. Avoiding them is quite simple - learn to assemble the center of the body and do not let your ego to lift weight for you. Yes, you need to choose adequate weights, and strive to load only the target muscles. Jerks and jerks can be performed as independent techniques in speed-strength training of a weightlifter or strongman, but they are not always needed in bodybuilding.

Important: elbows should bend and unbend at the same speed in the same amplitude. No need to let them "walk" back and forth. This will help make the movement technically sound and safe.

Overtraining

All new bodybuilders suffer from this. They try to repeat the training plans of professionals, and load the muscles with large volumes and substantial weights. There are lovers of “collecting training” from the plans of professionals, combining several into one. Say, I want the legs like one Mr. Olympia, and the shoulders like the other. This useful activity leads to nothing but overtraining.

Usually the shoulders are trained 1-2 times a week. Moreover, it is advisable to repeat the methods of weightlifters, that is, apply periodization. When you reach the limit of weights, you need to increase the number of repetitions and reduce weight. In addition, training with heavy presses and pulls is best alternated with light, which is dominated by swing, and leads.

To overestimate the number of exercises on the shoulders is also not worth it. For beginners, in general, one movement per beam is enough, for more experienced athletes - two. You can progress quite successfully, and training your shoulders once a week. It is this approach that is recommended for beginners and intermediate athletes.

In addition, the specifics of recovery must be taken into account. When there is no way to eat and get enough sleep, it is better to reduce the load. If there is such an opportunity, but the athlete cannot activate all the muscle fibers due to trauma, replace the exercise with isolated swings. Continuous monitoring of breathing and technique will help maintain good health. The training should be approached rationally, and then sports results will be achieved faster.