Dumbbell seated sitting: technique

Many of the most experienced bodybuilders in the world believe that dumbbell bench press sitting is the best basic exercise for pumping deltoids. This method, of course, almost does not differ from this action with the bar. However, it has some of its good advantages, which will ensure the achievement of a better result. The dumbbell seated press gives study to almost all muscular groups of the shoulder girdle. This action extremely effectively increases the qualitative mass of the body and properly forms powerful deltas.

Definition

In bodybuilding, dumbbell bench press sitting is one of the most popular exercises. For example, a well-known bodybuilder, like Ray Shawn, calls this process "a lunch for all beams of deltoids." Many professionals in this field are sure that it is practically impossible to effectively pump these muscles without dumbbells. A large number of trainers say that this exercise initially gives a load on the front beams of the deltoid muscles. Their pumping is an important process. Then, to this action, connect the middle parts of the deltas. At the same time, the rear shoulder portion receives a very small fraction of the load.

Working muscles

In this case, everything is quite simple. Anatomical deltoid muscles are divided into several bundles. Namely: front, rear and middle. In this case, a certain load distribution occurs. As already mentioned above, when you do a dumbbell press sitting, initially the force goes to the front beams, and then to the middle ones. To a lesser extent, the load falls on the posterior part of the deltoids, the triceps and the upper region of the chest muscles. The dumbbell seated press is a very useful exercise. In carrying out this action, a significant load is applied to the rotator cuff. This is a small group of muscles, which plays a serious role for every bodybuilder. The cuff takes almost the main part in any movements of the arms in the shoulder joint. She is also involved in many exercises. So carrying out the purposeful development of the rotator cuff can ensure that future injuries are prevented. People who do not engage in "heavy" sports, it is rather poorly developed. Therefore, for them, sudden movements and lifts of considerable weight can easily lead to muscle injuries.

To whom and when?

Beginners in this matter, even though this exercise is basic, do not recommend it. And the reason for this is an underdeveloped and unfettered rotator cuff. The dumbbell press sitting on the right trajectory high above the head has a significant load on the specified muscle group. Even with low weight and the correct execution of the technical plan, this action can lead to injury to the rotator cuff. And so athletes without experience with a rugged shoulder girdle will most easily perform an easy option. Namely, the upper bench press is sitting. Or you can do a similar action on the corresponding simulator. The effect is the same, but the cuff will be loaded much less.

Advantage of bench press of dumbbells

For comparison, let's take two exercises. Namely, the press of the dumbbell is sitting up and the same actions with the barbell. In the first variant it is possible to achieve a better amplitude of motion. The reason lies in the fact that the bar of the bar does not allow the hands to fully converge at the top. This slightly reduces the required load on the muscles of the delta.

Dumbbell press up sitting: lack of

A significant disadvantage in this case is a great emphasis on the rotator cuff. Also, the drawbacks can be attributed to the fact that when performing this exercise, you must always monitor the correct position of the dumbbells. As a result, there is a difficulty in performing this action, and the traumatic risk is greatly increased.

Dumbbell bench press sitting on the bench: technique

In this case, a certain sequence of actions is carried out. Namely:

• We sit down on the bench. In this case, its back should be installed vertically. This is important for the effectiveness of this process.
• Then, to the given support it is necessary to press a nape, top and a bottom of a back. In this way, the correct position of the housing is fixed.
• After that, taking dumbbells in hand, raise them above the shoulders. The elbows must have a direction to the sides, and the palms - forward.
• Next, hold your breath and slowly raise your arms over your head along the arc path. This action is carried out until the dumbbells in the upper point are in contact with each other.
• Then, after a short pause, you need to lower your hands to the starting position.
• Repeat this process the right number of times.

Important nuances and tips

In this case, the following should be considered:

• To increase the load on the deltas, you do not need to stop at the lowest point. That is, it is necessary to repeat the exercise on a single breath, continuous one movement. Namely, reaching the top point, you need to take a deep breath. In this case, you need to hold your breath. After that, you need to lower the dumbbells and immediately squeeze them up. Thus it is necessary to make an exhalation. It is necessary to use the energy charge obtained during the lowering of the dumbbells. So it will be much easier to go without stopping the bottom point.
• It is required to keep the dumbbells together until it clicks at the top. After all, this is how you will achieve maximum reduction in the front and middle beams of deltas.
• Do not jerk the dumbbells up and do not lower them down with a sharp stop at the bottom point. Their movement should be carried out smoothly and evenly. In a sitting position, all the sudden acceleration and braking of dumbbells are very dangerous. Since in such cases, the shock absorber is the spine.
• Holding a breath hold will ease the holding of the back in an upright position. This will ensure the development of a powerful effort by deltas.
• Do not use dumbbells very heavy. In this case, there is a risk of losing balance when they are overhead. In addition, weighty dumbbells limit the amplitude of motion a lot, and they do not allow the shoulders to be raised to the maximum height.
• Until the end of the process, do not relax the press and muscles that surround the spine. It is necessary to keep them in suspense constantly. After all, these muscles provide a fixed position of the torso. This is an important condition, without which it is impossible to carry out a qualitative study of deltas.
• You can also do a dumbbell press sitting on your shoulders, holding dumbbells with a neutral grip, and elbows - constantly pointing forward. This will increase the load on the upper chest and the front deltas.

The result

Having become acquainted with the above, everyone will be able to answer the question about what an exercise like a dumbbell bench press is. The execution photo is presented in this article.