Dumbbell bench press sitting

This exercise is designed to work out the muscles of the shoulder girdle in addition to presses with a barbell or on their own. This is the basic movement for building mass, volumes, and increase the strength of the deltoid muscles, giving them a characteristic shape. Bench press with dumbbells has an advantage over the bench press bar: amplitude here anymore and dumbbell moving in an arc that allows further study of the deep beams of the deltas.

Involved muscles

Delevene (front and middle beams), triceps.
Accessory: trapezius muscle, muscles of the scapula.

The exercise can be performed sitting on a normal bench, bench with back support (best, perhaps), or even on a simple chair that was firmly attached and not loose.

Technique

• Necessary pick up the dumbbells, sit down, and raise them to the level of the clavicle, thumbs in this case is directed outwards, hands with dumbbells are several spinarova (turned to her). Spine straight, elbows are in the plane of the body. It's original position.
• Inspiratory effort deltoids raise your arms with dumbbells up, make sure that they moved only in the frontal plane, and the elbows stay back.
• Press the dumbbells in an arc at the top point they almost touch each other, but not to collisions. Shoulders raised and his hands and the top needs to be partially bent at elbows; do not unfold them completely.
• Pausing at the top, begin to lower the arms down, moving back along the same path. Then proceed to the next iteration.

Recommendations

Ne take too heavy weights, otherwise you can not keep the balance and the dumbbell in an unsuccessful movement can pull the shoulder back and dislocate the shoulder joint.
Do not move up and down sharply, jerkily, as any irregularity in the movement (especially at large scales) can have a negative impact on the spine, the natural shock absorber of the body.

Be sure to press the weight in an arc and not parallel.

Not round back and don't relax your abdominal muscles all the time doing bench press, or lost muscular frame around the spine that can lead to the displacement of his vertebrae.

Do dumbbell bench press after heavy presses with a barbell, in order to "finish" of the Delta as they work to force to grow. After the presses can try to perform a series of isolation exercises, such as raising of the hands with dumbbells in front of you, swing to the side, etc.