Press of dumbbells lying on a horizontal bench it is considered recently not fashionable along with a bar, for example. But relevant and basic will remain always for pectoral muscles. Let's consider popular characteristics of this useful exercise.
Description, advantage and advantages
The press of dumbbells horizontally has the status of the most demanded exercise in an arsenal of many others for the purpose of inflating of a breast, a front deltoid muscle, tricepses. It is considered a basis of bodybuilding and auxiliary exercise for strength sports. The beginning athlete or the professional can be engaged.
Many options of performance of a press lying became its main advantage. The surface can be varied from a habitual bench to a fitball. And a hand it is only one possible to involve, but not two.
This type of a press has advantages before a bar press. It is necessary to watch a bar more that coordination of a signature stamp vertically remained as it should be. Squeezing out dumbbells, you focus on work more. During the work with them the extensiveness of movements is more, the insurance is not necessary at all, and each side of muscles of a breast can separately work. Plus loading from a press of dumbbells can be directed directly to breast muscles at the expense of an opportunity to operate stock. For the same reason a variety of exercises is high.
Whether you know? For the girl this exercise is useful for what allows to make a breast elastic.
What muscles work
Generally loading symmetric is also the share of a big pectoral muscle and also with a smaller emphasis on bicepses, tricepses, front deltas. The most smaller part is taken by beam sgibatel, a long palmar muscle, elbow, sgibatel of fingers, front gear muscles, diamond-shaped muscles, trapezoid, shoulder rotators and also the broadest muscles of a back, a shoulder biceps, buttock and abdominal groups of muscles. But remains the main thing what muscles work at a press of dumbbells lying most actively - it is breast muscles which strain more and receive the maximum extension.
Read also about value and technology of performance of an army press and the French press lying.
As well as how many times to do a press of dumbbells lying
It depends on many factors, key of which — the level of forces and abilities of the athlete and also the purpose. It is better to carry out exercise at the beginning of the trainings. It perfectly replaces a press lying with a bar.
Beginning to come better to two trainings a week. It is worth doing exercise accurately: not to strain a muscle, allowing them to get used to an innovation gradually. It is necessary to pick up the correct weight of stock and to take care that for efficiency the instructor from outside helped. To begin with small quantity of presses that depends on a physical condition of the person. House option of exercise is the press on a floor. It is least dangerous if to consider all types of presses. The movement of hands is limited to a floor, and it warns the most widespread injuries. One more advantage: it is not necessary to go to gym, the stock costs not much. Such exercise is most acceptable for beginners.
If the person already has basic level, but it does not need tops of power skill, he wishes to stop on esthetic result, then it squeezes out at an angle for harmony. Two weeks in this case become a mesocycle: in the first week it is necessary to reap at an angle a bar, and in the second — to reap dumbbells directly.
Whether you know? Dumbbells are considered as the oldest fitness direction. This apparatus exists since Ancient Greece.
For advanced level the variability provides all-round development of muscles. A press lying for a thorax is the second main exercise. Fills out the program of easy day. It is possible even to use it for the exercises stretching (a helpless gesture is made as it is possible more widely). The press is suitable for beginners and the average level lying on a horizontal bench more, and here for the third level it is better to choose on an inclined bench. The inclination of a bench gives more loading which can be regulated, changing it.
Correct technology of performance
To execute a press lying, not only tools are necessary. Technology of performance of a press of dumbbells lying before exercise it has to be studied from the theoretical party.
For a start it is necessary to be warmed by means of attacks and inclinations.
Get acquainted with technology of performance of attacks with dumbbells and with a bar.
Having started exercise, it is necessary to lay down on a bench. The head has to lie pressed to it, the same and with shoulders, buttocks. It is necessary to curve a back a little. It is dense to Stupnyami to rest against a floor, having placed legs is a little wider than shoulders. It is possible to ask the assistant to give stock to the hands bent at a breast or to take independently that palms were one opposite to another (the top hold). Further after a deep breath it is necessary to squeeze out up, having straightened hands completely. Elbows have to be taken to the parties, and palms a little up are directed also from themselves over a breast (it is an initial position). It is possible to exhale in the top point. Having again inhaled, the smooth movement it is necessary to lower hands.
To put emphasis on the lower muscles of a breast, press the head down on an inclined bench, and the head up — an emphasis on the upper muscles of a breast.
The beginning athletes and having the average level of preparation can squeeze out on a fitball. The correct technology of performance demands not to make a start from a fitball elbows for simplification of movements. At first it is necessary to lay down on a ball, having put a little more widely than foot shoulders. The successful fellow from above the stock needs to be taken at the level of a breast in the bent hands, to exhale and lift up. Further it is necessary to return to the previous situation smoothly. Well works for recovering of an organism from injuries.
Number of approaches and repetitions
Working rounds for the beginners or athletes wishing to be in good shape has to be 2-3, and in everyone till 8-10 presses lying with a duration under loading 0.5 minutes. It is necessary to increase quantity to 4-5 approaches.
Important! The right hand is always stronger also nakachanny. Therefore it is difficult to squeeze out and keep stock in synchronous situation. But this moment is very important, and work on it is one of the main objectives.
Widespread mistakes of beginners
To be mistaken in the equipment of a press lying it is fraught with grave consequences even if the miss seems insignificant. Does not follow:
- to work before acquaintance with the theory;
- to move legs during exercise performance;
- to strike dumbbells one in another above or to reduce them to each other, so tension in pectoral muscles will be strong;
- lying on a back, to throw stock on a floor not to injure shoulder joints;
- to lift the weight with which it is difficult to cope it is necessary to begin with small and to add weight gradually;
- to lay down on a bench without deflection in a back;
- to squeeze out in parallel situation to one another, their trajectory in the movement will be diagonal;
- to detain dumbbells at the beginning and at the end of a trajectory;
- it is unplanned to stop for rest.
With dumbbells it is possible to carry out such exercises as extension of hands because of the head sitting, a pullover lying.
Counters and councils from experienced body builders
- If stock of a folding design, before exercise it is important to check its serviceability.
- It is worth checking bench width in order that in the lower point of a trajectory it was possible to stretch pectoral muscles in the necessary degree. On the wide plane it will not turn out.
- If the partner does not give a dumbbell, many forces will be spent for their zakidyvaniye on a breast.
- The backbone has to be with a natural deflection during performance of all exercise.
- Lifting, it is necessary to exhale. That the stabilizing muscles gave force and did not relax, lifting and lowering, it is necessary to hold the breath.
- In case of absence of injuries elbows it is necessary to hold at an angle 60-70 degrees below shoulders.
- It is necessary to lower and lift synchronously, having chosen one plane. Situation has to be perpendicular to position of a body. The distance between stock has to be 15 cm.
- Weight needs to be squeezed out by means of tension in breast muscles. It is impossible to place emphasis on all body and hands.
- Movements have to be under control and slow. Inertia here not the place.
- Approach of elbows to a torso can become the cause of a trauma in a shoulder joint.
- Dumbbells below need to be held, without stopping. The hitch takes away many forces and the following rise troubles.
- Experiments with a trajectory and corners allow to feel a breast stronger.
- Dumbbells need to be developed in parallel to one another and to lower down slowly to finish exercise. It is possible to get rid of them also, having repeated a zakidyvaniye upside-down.
Important! Choosing dumbbells, it is better to take cast six-sided. They it is more convenient to those that do not slide on a floor and, the most important, when performing a press on a horizontal bench allow to put by preparation them on a front part of a hip a face.
It is possible to replace push-up exercise on parallel bars if there are enough forces.
Achieve the new objectives with new exercises and be beautiful!