The layout of dumbbells lying on a horizontal bench.
The layout of dumbbells is a simple and effective exercise for developing large pectoral muscles, and the final phase of the exercise develops the triceps. Runs in inclined and horizontal position. Consider the exercise on the horizontal bench.
What muscles work with the layout of dumbbells lying?
Technique
- This exercise is performed using the apparatus – a horizontal bench. Lie down on a horizontal bench and press firmly to her head, buttocks and shoulders. The back line, and the feet rest on the floor, putting them at shoulder width.
- In the hands take your dumbbells, they need to raise just above the level of the chest. Let the dumbbells are almost touching and the elbows slightly bent. Fasten the angle at which you hold the elbow to the end of the exercise.
- Breathe, stop breathing, and your arms out on both sides. Dumbbells at this point moving in the plane vertical.
- When you lower your hands with dumbbells up to shoulder level or even slightly below, you should try as much as possible to strain muscles of a breast by changing the direction of movement, can bring the dumbbells above the chest (the trajectory should be maintained, that is, the same reason you big arms)
- At the time when the peak (point of highest tension of muscle in exercise) is passed, unable to breathe out.
- As soon as the hands with dumbbells will almost touch each other, pause for a moment, and then, even more than before, tightening the muscles of the chest.
Tips
- No need to start a workout with the heaviest weight. Because of it, you will have to bend the arm at the elbow, and when you run, they will fall much below shoulder level. If you more and more bend the elbows, this exercise is called already not breeding dumbbells lying, and the press. In addition, when you lower your elbows much below shoulder level, you expose the shoulder joint increased load and at greater risk.
- The breath holding helps to keep your torso in a safe, stable position and do not relax the muscles-stabilizers. Thus, strengthening the Foundation on which rests your muscles, lifting the load.
- While overcoming the very difficult part of the movement during the mixing of dumbbells, you need to make a strong breath. Its function is quite simple, but important: removal of the excess pressure of the chest.
- Breeding dumbbells lying is one of the best, most productive exercises in the development of the middle part of the chest muscles, giving them a convex shape, topography, branches left and right of the large chest muscles.
- Be sureensure that the angle of the elbow joint were not changed, and the breeding and the reduction of arms with dumbbells occurred only in the vertical plane which passes through the shoulders.
- It is impossible in any case to take your feet from the floor to the end of the exercise. Also do not put feet on a bench, trying to lower the pressure on the lower back, because these ways to "facilitate" the exercise makes it useless and traumatic.
Application
Intended: the Exercise is designed for athletes of all levels
When: At the beginning of the workout chest work out presses, and then start breeding with dumbbells lying.
How much: 2-4 sets of 10-12 repetitions
Sports coaching: When you are breeding dumbbells lying the whole load is distributed on the middle and inner edge of the large chest muscles. This exercise athletes use for definitions to delineate the shape of the muscles and divide them among themselves), and separation (to the muscle fibers good and Peeps were under the skin, so to speak, a striped structure).
ExerciseBreeding dumbbells lying" will help you to achieve substantial progress in the development of the chest muscles.
Bringing the shoulder into a horizontal position relative to the torso, in other words, reduction of the hands over the chest, simultaneously with the breeding of the blades, this movement, which is especially true for such sports as gymnastics, Boxing, wrestling, tennis, and basketball.