Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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(become an author) Date: 2012-05-29 Views: 411,041 Rating: 4.8
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Main muscles - anterior delta Additional - middle delta and triceps Difficulty - easy
Load by muscle group
The load is indicated on a 10-point scale (the total load is summed up)
| Anterior delta | 9 (high) |
| Triceps | 7 (high) |
| Middle delta | 4 (average) |
| Total load/exercise type | 20 (average) / basic local |
| Load on the spine while standing | 6 (average) |
| Load on the spine while sitting | 2 (weak) |
Execution technique
You can perform the bench press in one version, or even combine several in one workout, but in this case, distribute the number of repetitions and approaches equally.
Classical
Execution steps:
- Place dumbbells in both hands and spread your elbows to the sides.
- Sit up straight and bend your lower back slightly forward.
- Straighten your shoulders and squeeze your shoulder blades together.
- Taking the exercise machines in both hands, spread them so that they are at shoulder level.
- As you exhale, raise your hands up and touch each other at the top point.
- Lower your hands to ear level.
In the classic version, the palms should be correctly placed as if the person performing the exercise was holding the barbell with them. When performing the exercise, the elbows should only move along the vertical axis.
If you lower the dumbbells below the back of your head, then the upper part of the trapezius works. To use it, lower the dumbbells as low as possible. If we are talking about pumping exclusively the deltoid muscles, then there is no need to lower the dumbbells below the back of the head.
With hands turned
Stages of performing a dumbbell press while sitting on a bench with your wrists turned:
- Sit up straight with your lower back slightly forward.
- Take dumbbells in both hands, point your elbows to the sides.
- Straighten your shoulders, and at this time your shoulder blades should be brought together.
- Hands at the lowest point should be turned with palms back.
- When lifting, your arms should gradually turn 180 degrees.
During this exercise, the main load falls on the front deltas.
In the simulator
Execution steps:
- Set the most suitable working weight on the machine.
- Sit in a chair and spread your legs to the sides.
- Place your feet on the floor.
- Grasp the handle of the exercise machine with your hands.
- Tighten your abs.
- First, inhale and then exhale, straighten your elbow joint and press your arms up.
- Stay at the top point for a short period of time.
- Slowly return to the starting position.
Description of the exercise
A good alternative to the standing barbell press for those who have back problems. And also suitable for beginners and at the end of finishing training. Elbows should be directed along the vector of movement (slightly forward).
Main features
1. A high-quality exercise machine has a handle for feeding weights. After all, lifting the handles from the lowest position is very inconvenient. In addition, it is desirable that there be different positions of the handles. Which imitates the rotation of the hand during a similar exercise with dumbbells.
2. It is advisable to squeeze until the end. There is no need to pause at the bottom. We lowered it down and immediately squeezed out the weight with a springy movement.
3. The chest should be straightened, the shoulder blades should be pulled together, and the shoulders should be pulled back.
4. This exercise is not basic. Even though it imitates basic exercises.
5. The pelvis and shoulder blades should be pressed against the back. There is a slight arch in the back.
6. Choose a weight that allows you to do at least 6 – 8 repetitions.
7. It is better to work in full amplitude and lower it lower. Unless, of course, you have shoulder injuries.
Do standing vertical presses
If you do a bench press while sitting, then the shock-absorbing properties of the spine are not fully utilized and the entire load is distributed from the neck to the pelvis, placing a particularly heavy load on the lumbar spine, which is already long-suffering for many people.
If you do a standing press, you include shock absorption in your knees and feet, which helps distribute the load and weight of the burden.
However, when doing standing presses you still need to follow safety precautions.
For example, some people who are just starting to engage in strength training, the lumbar region begins to ache from standing presses, because due to the weakness of the back extensors, it simply cannot withstand the load.
As soon as beginners sit on the bench, and even lean on the back, the pain goes away.
Since in a sitting position it is easier for you to control the lumbar region, and even the bench helps.
You can try both options, the main thing is not to chase the scales, follow the ideal technique.
There is no need to remind men, but I will still remind you that in order to develop our broad shoulders, which has never bothered anyone, it is necessary to intensively train the muscles of the shoulder girdle.
If before the age of 20 we can still make our shoulders wider by “expanding the bones”, then after 20-25 years the growth of bones stops, and we can widen our shoulders only by increasing the mass of the deltoid muscles. Well, it’s clear that the narrower the waist, the wider the shoulders will look
