Dumbbell bench press lying

Dumbbell bench press lying

Dumbbell bench press lezhaDlya strengthen chest muscles and muscles of the upper body is no better exercise than the bench press lying – bar or dumbbells in a horizontal or inclined position. This wonderful exercise not only helps build muscle and strengthen muscle tissue, but also clearly draws the terrain separating the breastbone. Most clearly noticeable when the dumbbells touch at the highest point of the amplitude. Correctly perform bench dumbbell lying on a flat bench sport will teach you this video, posted on this page.

Dumbbell bench press lezhaEsli usual for this exercise, you use a traditional bar, then in the case with dumbbells situation is somewhat different – for the proper balancing symmetry of movement and respect for a given trajectory requires some extra effort, and are utilized adjacent muscle groups. Therefore, the total weight of the projectile is slightly reduced, in order to avoid over-voltage or premature muscle fatigue. As in the case of a dumbbell chest undergoes several other loads, including deformation necessarily require adherence to proper breathing during exercise. This will help stabilize the torso and create a rigid framework muscles. Inhale is necessary at a time when the “peak” of efforts performed as breath relaxes the intercostal muscles and deprives the rest of the housing base. The longest and heaviest portion of the exercise takes place on the exhale.

Do not “push” themselves with the dumbbells forward, bending the waist – the load abruptly moves to the lower part of the sternum and at times increase the possibility of injury. Greater weight lift not you, and your hands and bring relief to the alleged damage only.
This exercise is performed several have – a neutral (palms facing each other), inclined or vertical. Neutral grip – the most difficult, and the load vector is not redistributed upper portion of the pectoralis major, the front half of the deltoid muscles and partly on the triceps muscle (triceps). For many professional athletes, especially bodybuilders, this exercise is almost the most basic, the basic element of the general physical preparation. But its performance is not as difficult as, for example, “French press”, so the dumbbell bench press on a flat bench is recommended for beginners and athletes.
Technique exercises:

• The exercise is performed only with a straight back and straight body.
• Dumbbells rise vertically above the body.
• Hands are extended, but nor out at the elbows. Wrists straight.
• Dumbbells gently fall almost horizontally. Hands slightly bent. Experienced athletes can increase the angle of over 180 degrees.
• Take the starting position.

When performing this exercise uses the following muscle groups: major and minor pectoral, deltoid, triceps, forearm muscles.


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