Dumbbell cultivation lying on an incline bench: exercises and technique of performing

Dumbbell cultivation with hands in the lying position is an ideal exercise to thoroughly work part of the pectoral muscle located on top. However, do not be mistaken that it is enough simply to lower and raise your hands with dumbbells. There is a special technique of exercises aimed at the correct pumping of the working muscles of the chest. With an incorrect approach to training, you can severely damage the body - from damage to the shoulder joint, to the rupture of tendons. On the correct approach to inflating the muscles of the chest with the help of dumbbell dilating with hands and will go further.

Dumbbell cultivation: the original position

In order to start practicing, it's not enough just to lie down, first you need to install a bench at a certain angle. The most acceptable angle of inclination will be 30-45 degrees, if you take the reference point of the floor. It is important to consider that the higher the angle of inclination of the bench rises, the more the load will lie on the pectoral muscles. To the body during the exercises did not move down, it is necessary to raise the lower pillow slightly. Legs should be planted widely (wider than the shoulders), firmly resting their feet on the floor.

In the position of lying down the shoulders, the head and thighs must touch the bench, when performing exercises from the bench, you can not tear your back-it should be flat throughout the entire workout. Also, during the training, the legs should always be in the same position - they can not be moved or torn off the floor.

A little bit about pectoral muscles

Thoracic muscles are divided into several types. The main one is the large muscle of the thoracic span, leading the arm to the body, turning it inward, and also regulating the fold of the arm. The small muscle of the chest (triangular, duplicate large) pulls the scapula forward, and also lowers it. If the hands are fixed, the small muscle acts as a respiratory one. The anterior dentate muscle resembles a large loop, which, together with a diamond-shaped girdle encircles the trunk, pressing the scapula to it. In addition to these basic muscles, the following are involved in the exercises: the front part of the delta muscle, the three-headed and the anterior dentate, the beak-elbow and elbow muscles. When the dumbbell is being laid down, the joints - elbow, shoulder and shoulder-blade-are included.

Getting Started

The cultivation of dumbbells lying on an incline bench begins with their withdrawal to the top position. When performing this exercise, the scapula is reduced, but the elbows should not be straightened to the end. When the arms are half-bent, the load spreads over the muscles, and does not lie with all its weight on the joints. Dumbbells should be kept parallel to each other, and when doing the exercise, make sure that they do not in any case touch. Hands with dumbbells, taken with a usual grip, draw closer over the chest. A deep sigh and a subsequent stop of breathing are made. At this time, the dumbbells are being cultivated lying on the bench - hands are bred to the sides strictly in an upright position. Lower hands should be approximately to the level of the chest. On exhalation dumbbells again rise. It is recommended that you exhale at the most difficult part of the exercise, or even after the dumbbells are again shifted over the chest.

Listen to the advice

This exercise belongs to the category of "dragging", and not "pushers." Therefore, dumbbells are chosen by weight more easily than those with which the bench press is performed . In this case, the form of the exercise plays a more significant role than the weight of the load. Carrying out the dilution of hands with dumbbells lying, the athlete gives the muscles a strong statistical load. The angle in the elbow joint does not change until the end of the exercise.

Bending your hands at the bottom point, you can greatly simplify the exercise, but this will be a normal bench press. As it will be fruitless to breed direct hands - this is not only inefficient, but also very traumatic. It will be dangerous and too much lowering the elbows - this greatly increases the load on the joints of the shoulder, and can also lead to rupture of the tendons. In this case, complications can be so serious that you have to tie up with sports.

It is worth remembering

Why do I need to stop breathing during classes? It helps to control dumbbells during the movement, and also helps to keep the trunk in a stable position. If you move the dumbbells above yourself as close as possible to each other, you will achieve maximum reduction in the large muscle.

Breeding dumbbells lying on an incline bench is performed with fixed stops, so as not to lose balance. A big misconception is that if you raise your hands quickly, the effect of exercise will be better. Nothing like this. At a high speed, the correct form of execution is lost, turning smooth and uniform movements into jerks, which means that the athlete will return to normal pressures again. In the execution of this exercise, the main criteria are smoothness and constancy.

Common Errors

Carrying out the cultivation of dumbbells lying, it is worth remembering a few important points. The training of the muscles of the chest is closely related to triceps, but you can not put them in one day. Alternating exercises on these parts of the body, the athlete has an indisputable advantage. It consists in the following - on the day of training of pectoral muscles the triceps will receive a small load. And on the next day, when the triceps exercises are performed , the pectoral muscles will, in turn, rest. It is wrong to think that if you immediately give a big load - the effect will be better.

Beginners to perform dumbbell laying is not recommended more than 2 times a week - the minimum rest between training should be 2 days. In the period of the training process, it will be enough for 1-2 exercises, performed in no more than 2-3 approaches. Both beginners and experienced athletes are advised to begin training with dumbbells and then, after a little warming up of the muscle, go to the cultivation of dumbbells on an inclined bench.