Many experienced bodybuilders all over the world believe that the dumbbell bench sitting is the best basic exercises for pumping deltoids.This method, of course, almost no different from said action with the rod.However, he has some of his good advantage that will achieve better results.Dumbbell bench press gives elaborate sitting virtually all muscle groups of the shoulder girdle.This action is extremely effective weight increases quality and properly form a powerful Delta.
definition
In bodybuilding bench dumbbell sitting is one of the most popular exercises.For example, a bodybuilder known as Shawn Ray, calls this process "dinner for all beams deltoids."Many professionals in the field believe that these muscles to pump effectively without dumbbell presses is almost impossible.A large number of trainers argue that this exercise is initially put a strain on the anterior bundle of deltoid muscle.Their pumping is an important process.Next to this action enables the average part of the delta.At the same time the rear part of the shoulder gets very small share of the load.
Working muscles
In this case, all quite simple.Anatomical deltoids are divided into several beams.Namely: the front, rear and middle.In this case there is a certain load distribution.As already mentioned above, when doing dumbbell bench sitting, initially effort goes to the front beams and then average.To a lesser extent when the load falls on the back of the deltoids, triceps and upper region of the chest muscles.Press of dumbbells sitting is a very useful exercise.In carrying out the specified action is carried out significant load on the rotator cuff.This is a small muscle group, which plays a major role for every bodybuilder.Cuff takes important part in almost any hand movements in the shoulder joint.It also is engaged in many exercises.So, a focused development of the rotator cuff can ensure the prevention of possible injury in the future.People who are not engaged in "heavy" sport, it is quite underdeveloped.Because for them sharp movement and raises considerable weight can easily lead to muscle injury.
whom and when?
beginners in this case, despite the fact that this exercise is basic, it is not recommended to perform.A reason for this is an underdeveloped and immature rotator cuff.Press of dumbbells sitting on the correct path high above his head has a significant burden on this group of muscles.Even with the low weight and the correct execution of the technical plan of action may lead to injury of the rotator cuff.And so no experience with athletes immature shoulder belt is the easiest way to perform an easy option.Namely, the upper bench of the bar sitting.Or you can spend a similar action at the appropriate simulator.The effect is the same, but in this case the cuff is loaded much less.
advantage bench dumbbell sitting
For comparison, take two exercises.Namely bench dumbbell sitting up and the same actions over the bar.In the first embodiment can achieve a better range of motion.The reason lies in the fact that the neck of the bar does not allow the arms fully converge at the top.It's a little lowers the required load on the muscles of the delta.
Press of dumbbells sitting up: the lack of
significant disadvantage in this case is much emphasis on the rotator cuff.Another disadvantage is the fact that in carrying out this exercise, you should always monitor the correct position of the dumbbell.As a result, there are difficulties in carrying out this action, as well as greatly increasing the risk of traumatic.
Press of dumbbells sitting on bench: Equipment
In this case, made a particular sequence of actions.Namely:
- We sat down on a bench.Thus it should be set back vertically.It is important for the efficiency of the process.
- then support should be given to the press head, upper and lower back.Thus, the correct position of the fixation is carried out of the housing.
- Then, taking a dumbbell in your hands, raise them above the shoulders.The elbows should be at the same direction in the hand, and palm - forward.
- following is to hold your breath and slowly raise his hands above his head on a trajectory arc.This operation is carried out as long as the weights at the top does not come in contact with each other.
- then paused for a moment, you need to lower the arms to the starting position.
- Repeat this process should be the right amount of time.
Important nuances and tips
In this case, consider the following:
- To enhance the load on the delta do not need to stop at the bottom.That is a repetition of the exercise should be carried out in one breath, with one continuous motion.Namely, reaching the highest point, you need to take a deep breath.Thus it is necessary to hold the breath.After that, you must lower the dumbbells and just squeeze them up.This should exhale.You must use the energy charge, resulting in lowering the dumbbells.It will be much easier to pass without stopping lowest point.
- required to reduce the dumbbells together until it clicks at the top.After all, this is how you will achieve the maximum reduction of front and middle delts.
- Do not jerk the dumbbells up and brings them down to the sudden stop at the bottom.Their movement should be carried out smoothly and evenly.In the sitting position all the sudden acceleration and deceleration of dumbbells are very dangerous.Since in such cases the damper movement is the backbone.
- holding breath easier hold back in an upright position.This will ensure the development of a powerful force delt.
- Do not use very heavy weights.In this case, there is a risk of losing your balance when they are overhead.In addition, significant dumbbell much limited range of motion, and they do not allow the shoulders to lift to the maximum height.
- Before the end of the process should not be performed relaxation press and muscles that surround the spine.It is necessary to keep them on their toes all the time.After all, these muscles provide a fixed position of the torso.This is an essential condition without which it is impossible to carry out qualitative study of deltas.
- Another mode can also be performed with dumbbells sitting on his shoulders, holding a dumbbell neutral grip and elbows - a constant direction forward.This will increase the burden on the upper part of the chest and the front of the delta.
Total
After reading the above, everyone will be able to answer the question of what constitutes such an exercise like dumbbell bench sitting.Stock performance is presented in this article.
