The dumbbell bench press is used both in the training of professionals and amateurs. With the right technique, it allows you to maximally eliminate body movement, cheating, and work out more targeted muscles, and less – load the musculoskeletal system.
The purpose of the exercise and working muscles
Bench movement is performed by all the beams of the deltoid muscles, as well as triceps. As the stabilizers, the dentate muscle, abs, wrist muscles, and long back muscles work. The trapezoid muscle is also involved in the work, and, the more, the more dumbbells are reduced at the top point. In the version of the “Press Arnold” more evenly distributed load between the front and middle beams of the deltoid muscle of the shoulder.
This exercise is often used as the first in shoulder training. It is used by those who, due to spinal injuries and postural disorders, should not master the bench press with a barbell or dumbbells. Exercise has an advantage over work in the simulator, as it allows you to use both “half” of the body independently, and eliminates distortions and imbalances.
A contraindication is a strong curvature in the thoracic or lumbar spine, as well as hernia and protrusion of the spinal column. When such violations are usually advised to completely abandon the axial load on the spine, and shoulders to work with the leads of the arms with dumbbells to the side.
The modes in this exercise are selected individually, depending on the preferential development of the athlete’s muscles. It is allowed to use force mode, for 5-6 reps, or more multi-repetitive work on hypertrophy or muscle endurance.
Technique bench press with dumbbells
Like all presses with a serious weight, it is usually done with the help of the insurer. Exercising takes the arms up to the starting position and bends the elbows. The insurer gives dumbbells, the initial position is accepted.
Before the start of movement, the shoulder blades are brought to the spine and the anterior abdominal wall is pushed “inwards” to ensure a stable position of the center of the body. Usually sitting up dumbbell bench with a slight natural deflection in the lumbar, “forcibly” should not be pressed against the bench. Some coaches insist on the complete elimination of the deflection, but technically correct movement here is possible only with significant mobility of the shoulder joints.
As you exhale, the dumbbells gently squeeze up, at the highest point of the movement, the muscles do not relax, and the elbows are left slightly bent to ensure control of the projectile. Then, on the exhale, there follows a phase of slow, controlled lowering of the projectiles.
The depth of the position of the elbows is a controversial issue. Some bodybuilding professionals almost completely lower their elbows down, providing maximum stretch of the middle delta and “trice” triceps. However, this creates too much amplitude in the shoulder joint, which for an unprepared person can be unnatural, and cause injury. Therefore, it is considered a classic technique in which the elbow is projected on the center of the shoulder joint and does not go lower.
Dumbbell bench press options and tips
There are only three options:
Arnold’s bench press, in which the movement begins with elbows lowered, forearms pressed against the body, and dumbbells brought to the front level of the shoulder. During the movement, the extension of the elbow joint and the turning of the dumbbells occur, at the final point at the top of the hand, the palms are turned forward;
bench press with parallel necks – the classic technique is used, but necks are deployed perpendicular to the spine of the athlete, and parallel to each other;
arc path. At the top point, the dumbbells intend to come down along an arcuate path to turn on the trapezium muscles
It is safe to perform this bench the one who will constantly monitor that there is no movement back and forth in the shoulder joint, “beating” shells from the shoulders, and too fast inertial movements, as well as extension of the elbows “until it clicks.”