In the formation of a beautiful symmetrical silhouette for girls or creating a triangle figure for men, the development of deltop muscles is played for men, that is, the surface muscles shoulders. Exercises for this muscle group are a lot. Some of them are isolated that allow pumping this particular zone, other basic, which engage almost the entire case. Today we will talk about the second version, namely, the bench press of the dumbbells.
Handing dumbbells standing. What muscles work?
As we noted, this exercise refers to the basic. It allows you to build up muscular weight And the shoulders of the desired round shape.
Delta muscles consist of three small beams - anterior delta, secondary delta and rear delta.
In this exercise are loaded, first of all, the front delta. In a slightly lesser extent, Middle Delta is included. Rear delta practically do not participate.
Muscles that help to do exercises (synergists): medium and lower trapezium, triceps, breast muscles, gear muscles press.
For stabilization, a long triceps head is included, biceps, top part backs (top of the trapezion).
Depending on the position of the hands, the load can be a little redistributed between the delta bundles, but not significantly.
Benefits of dumbbell benchmark standing
The advantages of this exercise should be considered in comparison with other types of exercises that are used to study deltoid muscles - this, for example, the bench of dumbbells sitting or the bench rod standing, as well as some isolated exercises on the shoulders.
- The bench press of the dumbbells standing, unlike the bench press, it allows both hands to act independently, developing more weak side And allowing it to catch up with the other and symmetry another.
- The amplitude when working with dumbbells can significantly increase in comparison with the housing of the rod.
- Dumbbell sitting somewhat alone isolates shoulder girdle, minimizing the work of stabilizers and concomitant muscles. And this is not bad for the appropriate increase in the arm muscles, but it interferes with the development of force and improve the indicators at other exercises.
- The following advantage smoothly follows from the previous one. Dumbbells standing allows you to increase general power indicators Athlete (like all basic exercises), as well as tighten the results of the lesion.
- During the press of dumbbells, a large number of muscles and joints are used, the body learns to act solidly, the athlete begins to feel better and manage the muscles of the case.
- Get injured at isolated exercise The delta is easier, since these bundles are initially small and weak. With the bench press, the load is uniformly distributed, which allows you to minimize the ability to injure the shoulder.
However, it is worth understanding that if you are configured to work with large weights, the animals of the dumbbells will not suit, because the total weight of the dumbbells will always be less than that it is possible to press with a barbell.
Putting options for dumbbells standing
There are several variations of this exercise that allow you to slightly shock the focus of the load between delta and perform different tasks.
Hands of dumbbell standing at the same time with two hands
Consider first classic option Exercises at which the athlete simultaneously raises both hands.
Exercise technique:
- Take into the hands of dumbbells and become right.
- Feet put about the width of the shoulders, the feet are parallel to each other.
- Raise your hands with dumbbells in such a way that the shoulders are parallel to the floor, and the angle in the elbows was about 90 degrees.
- On the exhale, raise your hands with dumbbells up, but without straightening until the end of the elbows.
- At the top point, try not to hit dumbbells in each other: they should not converge.
- Hold at the upper point for a couple of seconds and return to the original position with the breath.
If you do an exercise to increase the muscles, then make 6-8 repetitions in 3-4 approaches. At the same time, weight is desirable to take more.
If your task is to increase endurance or lose weight, perform 10-12 repetitions in 4-5 approaches, but with less weight.
Dumbbells standing alternately
Based on the fact that the delta is often weak muscles, for beginners, the benchmark standing can represent a certain difficulty. In this case, you can try to press dumbbells alternately. However, with a lot of weight, this option is difficult to do - no counterweight. The method of performing alternate press is almost similar to the previous option.
Exercise technique:
- Become straight, legs on the width of the shoulders, raise the dumbbells above the shoulder level.
- With exhale, squeeze one dumbbell up, on the exhalation we return the hand at the starting position and squeeze the other on the exhalation.
Perform 6-8 repetitions by each hand in 3-4 approaches if you exercise in order to build muscle. And 10-12 repetitions in 4-5 approaches if you strive to develop stamina or lose weight.
Video: Technique performing dumbbells above head standing alternately
Videos of dumbbells above head standing alternately
Had dumbbell standing with one hand
This exercise is also an excellent option for a beginner and allows you to correctly master the technique. In addition, this option will suit the athlete who wants to achieve symmetry or injured the shoulder belt, and can use a different weight for each hand. Right standing with one hand it is convenient to perform not only from dumbbells, but also from the gay.
Exercise technique:
- The initial position is the same as in the previous versions: the legs put on the width of the shoulders, keep the back straight, tighten the stomach, straining the press.
- The difference is that we take a shell only in one hand, another can be placed on the waist.
- Keep the dumbbell at the shoulder level, the elbow bent under an acute angle.
- With exhalation, start squeezing the dumbbell up, do not straighten until the end of the elbow.
- After 10-12 repetitions with one hand, do an exercise of another.
Handicate of dumbbells standing with turns of the brushes
All the above-described types of dumbbells can be performed by turning in the process of movement of the brush inside so that they are parallel to each other. In this way, we emphasize the focus on the front delta and more include the chest muscles in the work, as well as in the exercise of Arnold, which is aimed at simultaneous proceedings of the chest and shoulders.
Why is it important to perform this exercise and alternate the animals with a different hand set? As we have already spoken, the breast muscles help to perform this movement, and without well-developed breast muscles, it will not work with a lot of weight and good amplitude. In addition, you can improve your rates in the bench press.
Exercise technique:
- Regardless of what kind of type of press (simultaneous, alternate or with one hand), you choose, become attentive - the legs on the width of the shoulders, the blades are reduced, the chest is open, the look is directed right in front of you.
- Hands with dumbbells are kept at the level of shoulders or slightly above. Palms look forward.
- On the exhalation, we begin to squeeze the dumbbells up, at the same time turning the brushes in such a way that they look at the top.
- In the breath we return to its original position and repeat.
We do an exercise on 6-8 repetitions, 3-4 working approaches to increase muscle volume. Or 8-15 times, 4-5 approaches for drying and improving endurance indicators.
The most common mistakes that make newcomers are:
- Exercise can represent the difficulty at first, because deltaid musclesAs we said, initially small and rather weak, therefore many, performing this exercise, actively include the body, swinging and giving the pulse for more easy squeezing dumbbells.
- Error - perform exercise by jerks or at high speed.
- Do not try to keep track of the movement of the hands, turning the head. Look straight, in the mirror, if not confident in the correctness of the execution, but you do not need to turn your head. This can lead to the injuries of the cervical.
- The same for all athletes indications regarding the rotation of the brush and the amplitude of the movement can not be. If someone has no problems to be performed in a very large amplitude, and he has nice resultsYour mobility of the joints may not allow you to do it as simple. Look for a position, comfortable for you.
- Be sure to warm up the shoulder belt before exercise, otherwise the likelihood of injuries is different.
- If you have any problems with your back, especially with the lower back, it is best to try to make the bench sitting.
- In order for the body not hacked and not swinging, it is necessary to keep the press and back under control, do not relax them.
In conclusion, we note that, although the animals of dumbbells standing is able to give shoulders an impressive ball shape, which are so striving for men, girls should not avoid this exercise. To increase muscle mass and make shoulders of truly outstanding, you need to work with great weight. If you exercise with dumbbells up to 5 kg per 10-12 repetitions, you can make your shoulders with sharp and attractive.
Alternated press dumbbells with turns of the wrists reduces the load on the shoulders and ideal for beginners in strength training.
Enabled muscles
The main work performed the front part of the delt (front beam), but large breast muscles also work (their upper clavical part) and triceps. The muscles of the body are also involved, which hold the body in a vertical position.
For whom this exercise is meant?
In fact, it is usual, but at the bottom point you will unfold your hands so that they are located with thumbs (inside palm). Why do you need it? The turn of the wrists allows to reduce the load on the shoulders. This exercise is well suited to those who are just starting to walk in gym And before that was not fond of sports.
In general, it should be noted that the shoulder joint is easily injured compared, for example, with a hip.
The shoulder joint is very movable, but it is ensured by the fact that it is fixed weakly: a sharp movement can lead to muscle stretching or damage to the connective tissue. Therefore, the shoulders should be particularly careful if you do not have experience in strength training, then in the first time the shoulders are better to do the alternate dumbbells with turns of the wrists
Exercise
Typically, this exercise is performed sitting on a bench with a vertically raised back. It is desirable that the back is perpendicular to the floor. It should be hard to fix the torso and rest in the floor widely divorced legs.
- In the initial position, the dumbbells should be kept in front of them so that the thumbs are (the inner side of the palm) is deployed to the body.
- Then you raise one hand and at the same time unfold it so that thumb Already looks from the body.
- After that, the press is performed alternately: you raise one hand, and they lower the other at the same time.
First, it may be hard to catch the rhythm and doing the exercise synchronously, but after a few approaches you will perform the exercise noticeably better.
Initially, it is better not to chase the weights to do the exercise correctly. Pay special attention to the back and do not give in to the desire to change vertical position Body.
Videos of dumbbells sitting up for girls
Disaster exercise
Army press sitting with dumbbells is one of the main exercises for the development of deltoid muscles (specifically - frontal and medial beams). The inclusion of vertical pressures in the program allows you to form a common weight of the shoulders and give them the form.
In addition to target muscles in operation included big number muscle stabilizers and assistants, namely:
Preparation for implementation
Deltoid training requires special attention to the "preparatory" block, since poorly preheated shoulder joints Made high risk of injury. Before performing the press, swing a deep comprehensive body workout, highlighting 10-15 minutes to aerobics and articular gymnastics.
After that, proceed to a specialized (target) part - perform several lightweight sews with minimal weight by 15-20 repetitions.
Proper execution
Errors
Efficiency tips
Inclusion in the program
Novice athletes can be used vertical press with dumbbells as basic exercise In the training of shoulders, more experienced - the dumping load is better to leave for the "dessert", paying the main attention to movements with a barbell. Recommended exercise exercise: 6-12 repetitions in 3-4 sets.
As for the magnitude of the burden used, the rule is valid for all exercises: at the starting athlet in the priority should be the faithful biomechanics of execution, and not the weight of the "denomination" of dumbbells - the movement is potentially attempting for the shoulder, therefore it is better to "attempt" at the load. First, engage in dumbbells 2-5 kg, selecting a comfortable load "for yourself."
Experimental athletes to protect the shoulders to protect the shoulders, it is recommended to work according to the "Pyramid" method, gradually increasing weight burdens from the set to Seth.
Contraindications