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Dumbbell bench press lying

To strengthen the pectoral muscles and muscles of the upper shoulder girdle, there is no better exercise than the bench press, lying barbell or dumbbells, in a horizontal or inclined position. This wonderful exercise not only builds muscle mass and strengthen muscle tissue, but also clearly draws the terrain, dividing the sternum. This is most clearly noticeable when the dumbbells touch at the top point of amplitude. To properly perform a dumbbell bench press lying on a horizontal bench sports will teach you the video, posted on this page.

Technique exercises:

• The exercise is done only with a straight back and smooth body.
• Dumbbells are raised vertically above the body.
• Arms straight, but not twisted at the elbows. Wrist straight.
• Dumbbell smoothly moving almost completely horizontally. The hands are slightly bent. Experienced athletes can increase the angle more than 180 degrees.
• Accepted a starting position.

Tips

  1. In this exercise, grab a dumbbell, whose weight is slightly less than the weight of the rod with which you perform dumbbell bench press lying, so as to balance the dumbbells will require some effort. Dumbbell is required to raise and lower equidistant the same trajectory.
  2. Breathing plays a very important role if you are performing an exercise with heavy dumbbells. With a light weight dumbbell just breathe evenly, quietly.
  3. Inhale and hold your breath. It will help to regulate your chest and your torso, making them sustainable, and to help them prepare for the muscle load.
  4. During inhalation, the so-called muscle-stabilizers to relax and the skeleton of the thorax, where the muscles work, stop being so hard.
  5. It is for this reason I suggest you do an exhalation when you have already passed the most difficult part of the exercise.
  6. A big mistake is that some when performing exercises your back SAG in the lower back and lift up hips and pelvis. So, it seems like you simplify their task of lifting a large weight, but in fact this error only threatens injury to the lower back. The load in this execution jumps from the top and the middle of the chest at its bottom.
  7. You can also do dumbbell bench press lying the other way (to keep them neutral grip). Thus, better distributed load on the muscles of the triceps, Delt and upper chest muscles.
  8. In the original position, with straight arms, inhale and hold your breath. Lower the dumbbells and exhale slowly, given the approximation to the low point.
  9. Feel the muscle tension and don't relax them, hold this position for a few seconds. After a deep breath and make the benchdumbbells up.
  10. Can exhale after performing the most difficult part of the exercise (lifting). Arrived at the top again pause.

Application

Intended: the exercise is suitable for athletes of all categories.

When: Suggest to perform this exercise at the beginning of the workout. Instead of or after presses with a barbell (presses on flat bench). After you perform swings with a dumbbell (barbell) lying down, make breeding with dumbbells lying on a bench. At the end of training practice isolating the muscles of the chest exercise (details and dilution in the gym).

How much: 2 to 4 sets of 10 – 12 repetitions.

Sports coaching: With the help of presses lying dumbbell you can achieve substantial relief of the pectoral muscles. Exercise not only tightens your chest muscles, but also helps to build mass and strength, clearly delineates the right and left halves of the chest.

When performing this exercise involves the following muscle groups: large and small pectoral, deltoid, triceps, forearm muscles.