SCARVES WITH RODS BACK
The barbell scars behind the back, like their classic version, primarily affect the muscles of the upper back and neck. Their regular implementation develops primarily the trapezium, as well as,…

Continue reading →

What prevents to do fitness: 5 popular excuses
Excuse number 1: I'm tired Work, family, dog, traffic jams, queues in shops and standing at the stove ... After such feats, you only want to take the pose “on…

Continue reading →

LEG BENDING
Leg extension - refers to isolated exercises for the development of quadriceps, but the main burden in this exercise falls on the rectus muscle of the thigh. Therefore, performing leg…

Continue reading →

HIMPING HIMPERS SITTING

Dumbbell bench press is an excellent tool for deep development of the front and to a lesser extent middle deltoid heads, it increases the mass and strength of the shoulder muscles, gives the deltas a rounded convex shape.

The exercise has one undoubted advantage over the barbell bench press: the amplitude of the movement when pressing the dumbbells is much more, and therefore the muscles are worked out more fully.

Technique performing dumbbell bench press sitting

The “cleanliness” of the exercise greatly influences the final result of the exercise and prevents possible injuries from getting. Learn the technique, training with small weights, and only then gradually increase the weight of dumbbells.

Proper exercise technique:

1. Install the bench back at an angle of 80 degrees. Sit on the bench, tightly pressed to the back, hold the dumbbells in both hands and lift them to the level of the ears. The forearm lines should be parallel and the palms should be pointing forward. Head looks straight, shoulders turned. This is the starting position.

2. Inhale, hold your breath and gently squeeze the dumbbells so that they touch exactly above your head. The movement of the dumbbells occurs strictly in the vertical plane and resembles the drawing of a triangle, with the top at the top of the movement.

3. After a minimum pause, while exhaling, gently lower the dumbbells along the same trajectory to the starting position.

4. Perform the intended number of repetitions.

It is important:

Do not tear the lower back from the back, and do not relax the muscles of the back and abdominals, as this removes some of the load from the deltas and may even lead to injury. Important and hold your breath during the press: it increases intra-abdominal and intrathoracic pressure, which facilitates the fixation of the spine.

Reduce the dumbbells at the top of the movement, thus you will achieve the maximum reduction of deltoids.

Dumbbell movement should be smooth and without sharp jerks or throwing down, it is fraught with spinal injuries.

Do not use dumbbells of excessively large weight, otherwise you risk losing balance, and this is fraught with consequences. In addition, you will severely limit the amplitude of the movement, which will not allow you to lift your shoulders as much as possible upwards, which means that the muscles will not “work out”. The result will be appropriate.

Working muscles

deltoid muscles (especially the anterior bundle, smaller than the middle, minimally – the back)
triceps
top of pectoral muscles
Alternative exercises

Barbell bench press
Bench press from behind the head
Press arnold

HOW TO GET BREAST MUSCLES
Beautiful torso, perhaps the first thing that catches the eye when looking at a bodybuilder. Well-built pectoral muscles are a source of your pride and, in a good way, the…

...

BUFFING BY RON HARRIS
If you belong to the few athletes who regularly perform this exercise in their workouts, then you may be interested in some of the rules that I learned during the…

...

BENDING FOOT LEGS
Performing flexion lying fully loads on all the muscles of the back of the thigh, as well as the calf. Given the isolating nature of the exercise, bending the legs…

...

MACHINE DRIVE ON DIRECT LEGS
Heavy steel on straight legs is a basic exercise in bodybuilding and fitness. Like other variations of dead weight, this exercise involves, to one degree or another, practically all the…

...