Bench bench sitting: the correct technique of the exercise. Dumbbell bench press sitting

The dumbbell bench press is one of the best exercises for working out the deltoid muscles. As we know, deltas consist of 3 beams — anterior, lateral, and posterior. This exercise is most loading front and side beams, also involved the triceps and trapezoid.

Performance technique

Use adequate working weight. It is impossible to lift a large weight with deltas, and using cheating, you increase the likelihood of injuries. Moreover, that big weight will force you to reduce the amplitude of movement - this will reduce the effectiveness of the dumbbell bench press in the sitting position.

Movement should be smooth, do not make sudden jerks, so as not to injure the joints. Do not drop the dumbbells at the lowest point of movement, so as not to damage the shoulders. Do not squeeze sharply dumbbells at the top of the movement, so as not to damage the elbow joint. Do not push your elbows forward, do not bend your back, even if it is hard. It is better to just reduce the working weight. Some athletes find it difficult to lift the dumbbells to their original position - this means that it is worth taking the dumbbells easier. If you can lift dumbbells, but it is difficult for you to make the first lift (the hardest), then we recommend using the help of a partner. Also, you will need a partner in the last repetitions to help you lift weights or lower them. On the last repetitions, you can throw the dumbbells too sharply and injure your shoulder, in this case you need the help of a friend.

The benefits of exercise

When doing dumbbell bench sitting on a bench, you work with two independently moving dumbbells, so this option will force you to plug in more auxiliary muscles. The elbow joints look to the sides (in the bench press, the bars look slightly forward), so you increase the load on the medial (lateral) bundle of deltoid muscles. When working with dumbbells, you do not have to take excessive weights - this reduces the risk of injury.

Disadvantages of a dumbbell bench press

If you have problems with balance, trajectory of movement, then you better perform barbell presses. If you work with maximum weights and not in full amplitude, then look only for extra problems. Some athletes score on keeping the body upright and may even gradually slip from the bench during the exercise, this turns the shoulders down into something between the dumbbell bench press and the dumbbell bench on the inclined bench for the development of the chest.

Training plan using a dumbbell bench press

  If you devote a separate day to the development of the deltoid muscles, you can safely use our scheme for training deltas:

• Army bench press (2 warm-up approaches + 3 X 8-12);
• Thrust rod to the chin wide grip (2 warm-up + 3 X 8-12);
• Dumbbell bench press sitting (3 X 8-12);
• Butterfly (3 X 8-12);
• Dumbbell lifts in front of you (3 X 8-12);
• Lifting dumbbells on the sides (3 X 8-12).

Using this training plan, you will fully load your deltas and they will not be able to grow.

You can watch a video showing the sitting dumbbell press technique and find out all the answers to your questions.

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The army bench press (also called the barbell bench press with a chest or the classic bench press on the shoulders) is a great exercise aimed at developing the muscles of the arms and shoulders. At the same time, the athlete improves the supporting and shock absorbing qualities of his body.

Muscle work in exercise

Barbell bench press in the army style (military, soldier’s) is a basic exercise. That is, when performing it, several muscle groups work at once. The main burden falls on the deltoids - the muscles that cover the shoulder joint. The rear, front and middle beams are involved in the work. The front is used as much as possible, the back is minimal.

Regular training of deltoids makes the shoulders visually wider and more voluminous.

In addition to the shoulders, the movement involves the triceps (you will bend your arms when you lift the barbell in front of you) and the upper part of the pectoralis major muscles.

For the stabilization of the body during the exercise standing up are the abdominal muscles, back, legs and buttocks. If you are doing a bench press while sitting on a bench with a support on a vertical back - the load from the legs is removed completely, and on the back is significantly reduced. In general, sitting up is a bit more simple and safe version of the exercise.

The charm of the army press

As the name implies, the army press is a traditional element of the physical training of servicemen. The name came from the English language, but it was completely adapted among Russian-speaking athletes.

The functionality of the exercises in the case of military training comes first. The bench press (lifting the bar above the head) allows you to increase the force of the vertical push from the shoulders, which allows you to effectively fit the fighters when required. For example, to overcome high obstacles, or when you need to get into a high window.

The exercise is performed standing up (the bench press is sitting - its simplified version), and the weight of the rod falls on the whole body. You need to maintain balance throughout the exercise. This allows you to develop muscles that stabilize the position of the human body in an upright position. As a consequence, strengthen the muscles of the legs, back, lower back.

Since the standing barbell presses the triceps (this was said above), it will be useful during the struggle when you need to push the enemy away from you.

Thus, the army bench press (also known as the vertical bench press) is a basic exercise for a fighter.

Civilian athletes are interested not only in the strength of the muscles and increasing the capacity of their own body, but also in the harmony of the figure, which is achieved through the development of the shoulder girdle.

In fitness clubs, athletes perform bench presses both standing and sitting. Both options are well developed shoulders. The first is suitable for experienced athletes, and the second is good for beginners or people who have problems with the spine.

If we consider the chest press in front of you as an element of strength training, then there is a push, a jerk, and braking due to the depreciation of the legs. More about this in the technique of execution.

The big plus of the exercise is that it develops the entire body (and not just the muscles of the shoulders), overall coordination and stability. This is good for both soldier and civilian athlete.

In the civilian world, it is unlikely that you need to lift someone over your head, sit down and so on. But the exercise will be very useful for opening hatches, skylights, raising something high up. So pump your shoulders.

Now let's talk about the minuses

The army press combines two serious minuses:

1. Injury risk (you can damage the muscles and joints).
2. The risk of falling and dropping the barbell (especially when the technique is wrong).

The fact is that the bench press implies movement with damping the inertia of the descending projectile. This is due to the bending of the knees and a slight deviation of the pelvis from the original position.

If you carry out the press while standing on straight legs - there will be no depreciation, and the blow will be quenched due to the elasticity of the articular cartilage. This means that the joints of the knees, pelvis, spine, and ankle will get a harmful load. All this is easy to achieve, if you do an army bench press with straight legs (that is, your knees are “latched”).

Another risk is an increased load on the lower back. Therefore, it is recommended to perform an exercise with a special athletic belt. If you for some reason have osteochondrosis of the lumbar spine, and the doctor recommended the orthopedic belt - wear it during the approaches. This will reduce the degree of compression of the spine.

The most ridiculous thing that can happen is the fall or dropping of the bar on the floor. This can happen for several reasons: you have taken a lot of weight, you are not an experienced athlete. For athletes with little experience, we strongly recommend working out the technique of exercise before increasing.

Also at risk are the muscles of the shoulders and shoulder joints. In no case can not start the implementation of the army press without a thorough preliminary heating.

Exercise technique

Prepare racks for the rod: set them to the desired height. You can use the power frame, or the usual rack for the squat. To warm up, do 10–12 repetitions with an empty fingerboard.

An empty neck (Olympic) weighs about 20 kg, along with caps - 25 kg. For beginners, this is a solid weight, so look for lighter grids in the hall.

Technique performance army press:

1. The bar should be at a level just below your shoulders so that you can take it off by straightening your legs at the knees, and not raising your body on your toes.
2. The position of the hands should be wide or slightly wider than the shoulders. Elbows pointing down, palms pointing up.
3. Go under the barbell, until you touch the neck, put your feet shoulder-width apart, the feet parallel, you can slightly spread the socks to the sides.
4. Grasp the fingerboard as described in paragraph 2. The barbell should be located on the collarbone, and on the sides of them fixed on your palms.
5. Bend your legs at the knees for cushioning. Raise the barbell up in front of you, moving it over your head. The bar should be on the same axis with your head, pelvis and heels. If the barbell is deflected somewhere - you are doing the overhead press wrong!
6. Lower the barbell back onto the clavicle, crouching slightly when the barbell touches them. Movement is carried out at a moderate speed, not slowly, but not fast. From the side it looks like jerks, but it is not. Every movement must be fully controlled by the athlete.
7. Do 10–12 repetitions in three sets.

Do not forget that when lifting the bar (on the effort) you need to exhale through the mouth, and when lowering - inhale through the nose.

Who wants to completely protect themselves from injury, can perform bench press sitting on an inclined bench, putting the backrest at 90 degrees to the floor and tightly pressed back to her. In this case, you completely eliminate injuries of the waist and back, as they are fixed on the back of the bench and receive only part of the load. However, sitting up will not allow you to pump up jogging skills, develop greater strength, learn to better keep balance. So think for yourself which option is better for you: stand barbell, or, nevertheless, in a sitting position.

We follow the technique: frequent mistakes

Confused with other exercises

With the army press is often confused bench press because of the head. In the second case, the bar goes behind the head up and down, and the hands of the athlete take up the neck wider than the shoulders. When the bar goes down, it goes to the top of the trapezium, or more often, does not fall below the ears of the athlete. In the case of an army bench press, the barbell should be held on the chest-clavicles, supporting it with palms with the fingers turned towards the athlete.

Extra movement

This is about the extra fluctuations of the pelvis, head movements, jumps. If you take the pelvis back while lifting the barbell, you are doing the exercise incorrectly.

If you jump up to lift more weight - you are engaged in cheating, when lowering there is a risk of injury. Before the approaches, remember how to do the exercise, using the empty neck.

Incorrect body position

Some thrill-seekers lift the barbell up in front of themselves, tilting the body back, thereby overloading the stabilizers of the vertical position of the body. First, you can fall, and secondly - to injure the shoulders and lower back.

The bar must be held above the head (the gaze is directed forward at the same time), and the body is vertical.

Too heavy weight

The most common mistake novice - is the desire to impress. Remember, you will not make any impression on the longtime inhabitants of the gym, unless you make it laughable. And for the sake of other newbies, it’s not even worth busting. The price is too high.

For example, you take a barbell weighing 50 kg and trying to lift in a jerk up. Once you succeed, and then you can not hold it. You need to correctly pick up the weight. To get started, make sure that the execution technique is close to perfect, do the exercise correctly. Then you can increase the weight. Technique of performance - that's all. There is a technique - there will be a result. There is no it - there will be an injury.

No warm up

A very risky and common mistake is to immediately start working weights. The shoulders and their muscles are very vulnerable to injury. Many of you know perfectly well how all this happens - first a sharp pain, then half a year it is difficult (or even impossible) to raise your hand in any direction. This is how the deltoid strain goes.

All this is treated for a long time, it requires compliance with the restrictions, additional heating in the future.

Do you need this? Heat your muscles well before exercise. After cardio work, work on the shoulder joint, then perform this exercise with a light weight. If in your gym all the griffins of 20 kg, try to work out with the help of dumbbells. This is very convenient - because the weight is much less than that of the neck. Do 10–15 warm-up repetitions. Then grab the fingerboard, and gradually approach the working weight.

It is better to do 2–3 intermediate approaches 4–5 times than to pull the shoulder. And remember - the correct technique of performance is no less important than warming up.

For example, if your working weight is 55 kg, start warming up with an empty neck (this is 20 kg). Do 15 repetitions. Add 10 kg, do 4–5 repetitions. Hang another 10 kg, do the exercise 5 times. Now you can hang the working weight (55 kg) and perform the desired number of repetitions and approaches.

Possible problems and their solution

It hurts you to lift the barbell

Pain is most commonly seen in the shoulders, triceps, and wrists. If you work without a special belt, then the loins can also get sick.

• If your shoulders are sore, one of the deltas is pulled (choice: middle or front). You need to wait some time without training - let your muscles recover for at least a month.
• If your back hurts, always wear an orthopedic belt (not athletic, notice).
• For pains in the wrists, elastic bandages can be used.

Can't keep balance

There is another way of setting the legs - one in front, the other slightly behind. However, it is used rather weightlifters. Thus, a person is more stable on his feet, but a traumatic load on the spine is created. Therefore, put your legs exactly (feet parallel) and take a weight that you can keep in that position. For convenience, work in front of a mirror.

Insufficient joint flexibility

If your joints do not allow you to perform the barbell bench press from the chest correctly - do not. We'll have to restrict other options for pumping shoulders. Do not worry, there are lots of other exercises.

If your back hurts

Bench press sitting - an option for people with a weak back. Lean on the back of the sloping bench. This will reduce the load on the lower back. Also, a bench press while sitting will reduce the risk of falling or dropping the barbell.

Overtraining

We do not forget which muscle groups work when you do the barbell while standing or sitting, and plan your workouts correctly. Do not load deltoids too often.

Are polyarticular (or "basic") exercises. As can be understood from the name, these exercises include those during which more than one joint is involved. For the chest, this is the bench press, for the legs, squats with a barbell, for the back, thrust, and for the deltoid muscles, the bench press is sitting (or standing) up.

More about the exercise: what, why and to whom

Performing this exercise involves the work of all three muscle bundles, a rotator cuff (rotating cuff), and to a lesser extent, it loads the upper part of the pectoral muscles.

“Delta” (deltoid muscle) - anatomically consists of three beams: anterior, middle and anterior, each of which is called so because of its location on the shoulder. This muscle is rather small, however, it manifests itself very quickly externally with regular training, giving the body a powerful and volumetric appearance when viewed from any direction. "Delta" is responsible for raising hands in a horizontal plane, lifting them up, rotating (in all directions). Partly involved in pressure, traction movements, as well as hand-joining.

A rotator cuff is the name of a small muscle group that is probably unfamiliar to many athletes, even those who have spent more than a year in the gyms. Outwardly, it is not visible, but the cuff is simply enormous: it is directly involved in the rotational movements, and fixes the humerus in the articular bag. It is very easy to traumatize it, and if a similar problem happened - it will take a lot of time to recover. That is why pushing the barbell up is so dangerous, but also an important (because it develops this very cuff) exercise.

The bench press sitting is ideal for beginners, because, unlike the fundamentally identical exercise - bench press standing - does not require constant tension of the body-stabilizer muscles, does not create a significant load on the lumbar and leg muscles. However, not only beginner athletes perform it, but also experienced athletes (both lifters), since the “sedentary” version allows you to concentrate on the exercise as much as possible, and does not require additional attention to maintain balance.

Performance technique

Immediately it should be noted two options for implementation: because of the head and chest. At first glance, they are almost the same; in fact, they have serious differences, which we will discuss below. The first option is characterized by an increased load on the anterior bundle of deltoid muscles and minimal inclusion of the upper part of the pectoral muscles into the work. Accordingly, it is a little more difficult to carry out.

1. Sit on a horizontal bench. Ideally, it should have a backrest installed vertically. Press against the back of the buttocks, upper back and nape, thereby fixing the natural curvature of the spine. The bar of the bar should be located approximately at the level of the chin or neck, so that it would be convenient to remove it. If you are doing the bench press for the head while sitting, sit as close as possible to the neck so that you do not have to lean forward much to remove it from the racks. If you are doing bench press with your chest sitting - sit down so that the stands do not interfere with the movement.
2. Grasp the fingerboard. Each athlete determines the width of the grip himself, optimally - this is shoulder-width apart, but many athletes eventually begin to experiment with it. It all depends on the individual structure of the person - so take it as you will be most comfortable.
3. Remove the bar from the racks and lock at the bottom. At the same time, the elbows should not look sideways, but downwards.
4. Gently lift the barbell up, fully stretching his arms above his head. Hold for a short time, then lower it into the lowest point just as smoothly.
5. Repeat the required number of times.

1. Watch your posture. During execution, it is necessary to keep the position taken: the buttocks, the top of the back and the back of the head are pressed against the back of the bench. When doing the press from behind the head, it would be better to use a bench with a shortened back (or lower it yourself below) in order not to accidentally catch on the top of the neck.
2. Increase your working weight smoothly, use the help of a partner who will insure you.
3. Keep your elbows pointing down, not backwards or forwards.
4. Be sure to perform each repetition smoothly, without jerks and sudden lowering. Damage to the rotator cuff in this way is easier than the lung.
5. Inhale the air when the neck is at the lowest point, exhale at the top. During the direct exercise of the bench, it is best to hold your breath, thereby increasing intrauterine pressure - thus creating an additional fixation of the spine, preventing possible injuries.

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Video: Sitting dumbbell bench press

Dumbbell bench press sitting

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 locomotor 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, the abs, the wrist muscles, and the long back muscle work. The trapezius muscle is also involved in the work, and, the more, the more dumbbells are reduced at the top point. In the version of “Press Arnold”, the load is distributed more evenly between the anterior and middle beams of the deltoid muscle of the shoulder.

Training features

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 sides.

The modes in this exercise are selected individually, depending on the preferential development of the athlete's muscles. The use of force mode is allowed for 5-6 repetitions, 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 reduced to the spine and the anterior abdominal wall is pushed "inwards" to ensure a stable position of the center of the body. Usually sitting dumbbell bench press is performed with a slight natural deflection in the lumbar region, “forcibly” should not be pressed against the bench. Some trainers 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 maintain 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. Individual 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.

There are only three options:

• arnold's bench press, in which the movement begins with elbows lowered, forearms pressed against the body, and dumbbells raised to the shoulder level frontally. During the movement, the extension of the elbow joint and the turning of the dumbbells take place, at the final point at the top of the hand, the palms are turned forward;
• bench press with parallel necks - a classic technique is used, but necks are deployed perpendicular to the athlete's spine, and parallel to each other;
• arc path. At the top point, the dumbbells intend to come down along an arcuate trajectory to include the trapezium muscles.

It is safe to perform this bench can be 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 extending the elbows "until it clicks."

Bench press sitting

scheme

Place the bar in the racks at chest level. Put a bench so that the racks do not interfere with their barriers to lift the bar above your head. The second condition: such a position of the racks, in which at the start you would not "break out" the shoulder joints.

Grip palms away, a little wider than shoulders, thumbs embrace the neck.

Remove the barbell from the stops and position it on the chest, so that the neck runs parallel to the shoulder line. Bring your shoulders back, chest forward slightly, while maintaining the natural curve of the spine.

Inhale, hold your breath and squeeze the barbell over your head. Look straight ahead or slightly up.

At the top of the arms are fully extended. Make sure that when lifting the body remains in a stable position.

notes

Pressing a barbell in front of you is preferable to pressing because of the head, since the shoulder girdle and the spine are in a natural position: you can take a heavier weight without risking injury.

Do not push the barbell or drop it on the chest. In a sitting position, any sudden movement overloads the spine, which can lead to injury. That's why some people prefer to stand upright - their legs help to “absorb” the load on the spine.

Proper breathing is an important element of safety and stabilization. By holding your breath, you dramatically increase intra-abdominal and intrasternal pressure. This helps keep the torso straight and creates a solid support for the muscles and their effective contraction.

Avoid too heavy weights. An "overloaded" bar can "pull" you back - this is fraught with loss of balance and serious injuries.

Make sure that the thumb encompasses the neck of the sht-gi, otherwise you can lose control of the weight and release the neck from your hands.

Try to raise the bar as high as possible: this will ensure the maximum reduction not only of the deltas, but also of the upper trapezium.

Do not strain the press - to stabilize the torso it will not work. Stability is provided by breath-holding and contraction of the lower back muscles.

Exhale only after passing through the hardest phase of the ascent or at the highest point. Upstairs, make a small pause, inhale, then slowly lower the barbell onto your chest.

anatomy

The most "working" muscles of the shoulder girdle are the subacute, lateral deltas and anterior deltas.

The deltoid muscles cover the outer parts of the shoulders and give them a "spherical" appearance. With well-developed shoulder muscles, all three beams of the deltas — the lateral, anterior, and posterior — are well viewed. Subosseous muscle, relatively small, is located under the deltas.

Moving the scapula, which occurs when pressing from the chest with full amplitude, involves several other muscles: the front toothed teeth, the upper and lower trapeziums, and the scissor lifter.

Trapezius muscles are located in the upper middle part of the back, directly above the rhomboid ones, and the front teeth are located under the armpits. Paddle lifter is a long, narrow paired muscle that passes along the back of the neck under the upper trapezium.

From the "hand" muscles, only triceps participate in the shoulder press: large three-component muscles located on the back surface of the upper parts of the arms.

job   the muscles and joints

Deltoid and subscapular muscles are included in the action during abduction in the shoulder joint (raising the arm above the head). The toothed gears, as well as the upper and lower trapeziums, shorten as the blade rotates upward. When the elbows become horizontal to the floor and rise higher, the main load falls on the upper trapezium and blade lifters. Triceps are responsible for extension in the elbow sus-tavah.

SPORT

In bodybuilding chest press is one of the most effective exercises for the development of deltoid muscles. In addition to the deltas, with this press, the muscles of the upper back are loaded. Raising your arms above your head is a movement fundamentally important for many sports: gymnastics and swimming, tennis, badminton, volleyball, basketball.

Ronnie Coleman.mr.olympia 1998

1) Sitting bench press is the best exercise on the mass of the shoulder girdle. Personally, I predict a chest press: the press from behind the head, in my opinion, is dangerous for the shoulder joints.

2) I usually choose such a simulator, where the racks are located behind the seat. I almost always take the bar with the limiters off myself, but in the case of super heavy weights, partners help me. My advice to you: never work with large scales without assistants!

3) I take the neck with a straight grip wider than my shoulders - this position helps me to control weight precisely. Slowly lower the bar of a centimeter two below the chest. In this position, linger for half a second, but never touch the neck of the chest.

4) I lift the barbell strictly up, not allowing it to deviate from the vertical. Hands unbend almost to the full extension. At the point of the peak reduction I linger for half a second.

5) While lifting, the back should be firmly pressed against the back of the seat. Do not bend the spine in any case - it is dangerous! Keep your legs a little wider than your shoulders and press your feet firmly against the floor: this helps maintain balance.

6) I repeat each repetition very slowly, with complete control. Lifting - 5 seconds, lowering - also 5 seconds: this rhythm “works” on me is better than the “explosive” bench press and super-slow lowering. The main thing is to make sure that the tension of the working muscles is constant, without relaxation in the upper or lower points.

7) In the bench press, I make four sets of 10-15 repetitions. The first set is a warm-up. Then I increase the weight and make another set of 15 reps. For the last two sets, I increase the weight again and do 12 and 10 repetitions, respectively.

8) Rest between sets - 1 minute. If you shorten this pause, you will have a superset, but I never do them.

9) I always start working on my shoulders with a bench press. Then - lifting dumbbells through the sides and lifts through the sides on the blocks. In total, on the shoulders I make 12 sets.

10) I pump other parts of the body twice into a non-division, and my shoulders only once, because they work when training other muscle groups, such as the chest and back.

Ronnie protects shoulder joints: all movements are performed strictly technically, at a measured pace. Deltas he “bombs” no more than once a week, because they are also loaded with training of other parts of the body.