There is a large number of exercises on a biceps, and one of the most effective is bending of hands on Scott's bench with a bar. By means of study of contours of a muscle, use of different successful fellows, it is possible to achieve excellent result for a small interval of time.
Description and advantage of exercise
Bending of hands on Scott's bench — simple exercise which allows to create the isolated load of a concrete part of a biceps. This bench has the soft shelf located under an inclination. Such stock is available in all fitness centers. By means of the above-stated design the shoulders and the case are fixed owing to what target muscles are studied without third-party inconveniences.
Despite of the fact that this exercise is used by beginners even professional bodybuilders surely include bending of hands on an inclined bench in the training programs.
Whether you know? The biceps of 77.8 cm in size was entered in the Guinness Book of Records. This bank belongs to Denis Sester from the United States.
It is important to notice that performance of exercise on Scott's bench can happen both to a direct signature stamp, and to an EZ signature stamp. Also dumbbells are as an alternative used. It is better to use an EZ signature stamp as it does the provision of brushes natural while the signature stamp of direct type gives additional load of the athlete's brushes. The main feature of raising of a bar on Scott's bench is an opportunity to study purposefully brakhialis and a biceps — they work, without loading at the same time other groups of muscles. What technicians of performance of this exercise would not be applied, to work and only the big muscle of a shoulder — a biceps will be clogged.
It is necessary to consider advantage of this exercise also:
- effective development of muscle bulk of hands, increase in volume of a biceps;
- growth of an external and internal head of the studied muscle;
- strengthening of elbow joints and hands.
Important! Exercise is not recommended to be carried out if at the athlete problems with elbow joints are observed.
What muscles work
When bendings hands on Scott's bench only the biceps is involved. The basic in work with this shell is the optimality — exercise has to be directionally on an internal head of a biceps. At the wrong setting of hands the forearm can actively be involved owing to what the efficiency of exercise goes down. In the classical provision of brushes stabilizers are: trapeze, wrists, razgibatel of a back, diamond-shaped. The targeted muscles: brakhialis and bicepses.
As well as how many times to do
For achievement of the maximum result it is necessary to know faultless technology of performance of exercise with a bar on Scott's bench on a biceps.
Get acquainted with technology of performance of exercise with a bar: a pullover, the Romanian draft, draft in an inclination, squats.
Correct technology of performance
Correctly to carry out this exercise, it is necessary to follow certain rules:
- It is initially necessary to choose the weight with which the athlete will be able to work.
- It is necessary to sit down conveniently on a bench and to plant the feet against a floor. The bar should be taken the lower hold (palms up). Hands have to lie on the shelf in parallel that the signature stamp did not warp on the one hand on another.
- It is necessary to carry out exercise so that elbows were densely pressed to shelf, it will give a necessary support. The signature stamp falls from a starting position down and rises back up. Elbows do not come off, shoulders do not rise, a back equal, brushes are a little sprained inside.
- In a final point it is necessary to fix a signature stamp for several seconds. It will allow not only to hype up muscle fibers, but also considerably will increase endurance of a biceps.
Important! It is impossible to lower sharply a shell as in that case there is a probability of drawing a severe injury to not only a biceps, but also elbows.
Number of approaches and repetitions
Exercise is very often used in a complex therefore it is enough to use up to 4 approaches with an operating weight. The number of repetitions can vary from 8 to 12, depending on readiness of the athlete. In a complex it is possible to use raising of a bar standing, hammers.
Learn what exercises are suitable for a triceps, buttocks, legs, a press, an extension, flexibility.
Exercise variations
Except classical type there are some more types of bending of hands on Scott's bench:
- with a signature stamp of direct type;
- with use of dumbbells;
- with use of the cable exercise machine;
- reverse grip;
- molotkovy bendings.
What hold to choose
It is important to notice that exercise with a bar on Scott's bench can be carried out with application of different successful fellows. In this context everything depends on what part of a biceps the athlete wishes to load.
Important! Using a reverse grip when raising a bar on Scott's bench when palms are lowered down and lie over a signature stamp, it is possible to involve in addition brazioradialis — a forearm muscle while the biceps continues to receive loading.
In case the purpose is the external head of a biceps, it is necessary to use narrow hold if internal — wide. If the purpose — pumping of all biceps, it is necessary to use average hold at shoulder length which will allow to load all muscular group evenly.
In case in gym there is an exercise machine for pumping of a biceps, it can be used as an alternative as the mechanics of movements of these exercises is identical.
Bar or dumbbells
It should be noted that all exercises on a biceps are conditionally divided into unilateral and bilateral. In a unilateral complex the raising of a shell is carried out by only one hand owing to what each biceps will receive an identical portion of loading. In a case with a bilateral complex both hands are used in the movement that does optimum load only of the leading hand, and the second will only keep up. For this reason many bodybuilders recommend to use dumbbells as each of them will load with a sufficient weight of both hands on Scott's bench.
Nevertheless when choosing between a bar and dumbbells many stop on a bar as it stabilizes the movement of both hands at the same time owing to what load distribution happens evenly. Proceeding from it, it is possible to draw a conclusion that it is necessary to alternate use of dumbbells and a bar.
Councils and recommendations from advanced bodybuilders
Listening to the recommendations of professional athletes, it is possible to achieve own success.
Whether you know? In the territory of the East European region the first exercise machines appeared in 1854. The tsar Alexander ІІ ordered them for the family from Germany.
Widespread mistakes of beginners
- Rotation of a signature stamp of a bar brushes.
- Shoulder raising up.
- Fast rate of performance of exercise and sharp lowerings of a shell.
- Indirect back.
We advise to esteem about value and technology of performance of exercises: kardio, push-ups (return), exercises on a fitball, burp, pullings up, a level.
Subtleties and cunnings on performance
Despite of the fact that exercise idle time in development and performance, it has the subtleties and cunnings:
- it is not necessary to unbend hands completely in a final point as it instantly weakens a biceps which has to be in the active family way all the time;
- when using an EZ signature stamp the load of brushes decreases, and the comfort increases;
- the back has to be equal that it was involved is isolated a biceps;
- it is not necessary to raise a signature stamp excessively up to have a rest;
- it is impossible to bend brushes in a final point.
Thus, we can draw certain conclusions. Bending of hands on Scott's bench — excellent exercise is absolute for any category of athletes as is simple for understanding and simple in technical aspect. A variety and variability in the choice of a shell and the successful fellow allows to work most effectively isolated muscle.