Dumbbell bench press on an incline bench is a very popular exercise. By demand, it is inferior only to the press of the barbell. Before choosing this technique in training, you need to familiarize yourself with its advantages and disadvantages, as well as learn the general information and features of this exercise.
Pros and cons of technology
Any exercise has pros and cons. After analyzing them, athletes select an individual program for themselves.
The first and perhaps the most important advantage is the rapid growth of muscle mass. Therefore, athletes are increasingly choosing a dumbbell bench press on an inclined bench. The chest becomes powerful, wide and beautiful. Also to the pluses can be attributed to the uniformity of the load. On the straight bench, the lower part of the chest trains more, and the upper one develops weakly. Tilt solves this problem.
The disadvantages of this exercise can only be attributed to the fact that over time, the athlete can not gradually increase their loads, which is not the case with the barbell. A pancake can be hung on the bar, for example, weighing 250 g or 1.25 kg. At the same dumbbell run large, as a rule, 5 kg. This leads to the fact that a person, while working out with dumbbells, is stuck on one weight for a long time, and the training seems a bit monotonous.
Exercise can be done while sitting.
What muscles are involved?
It is easy to guess that when performing the exercise “dumbbell bench lying on an inclined bench”, the group of chest muscles is mainly involved. The upper and lower parts of them train regardless of the angle of inclination, but the load on the delta directly depends on the degree. This exercise is included in the basic training program, which are aimed at the development of strength and physical strength.
Novice athletes can not determine which is better: a barbell bench press or dumbbells on an inclined bench? This question can not be answered unequivocally. These two exercises differ in amplitude. Controlling two hands at the same time when using dumbbells helps to engage stabilizing muscles in the work, so the exercise is so well suited for women.
So, during this exercise, it develops perfectly:
- small, front and gear chest muscles;
- lower trapezium bundle;
- rotator cuff;
Since the dumbbell bench sitting on an incline bench and bench press are two basic exercises, you can safely begin training with them.
In order not to dislocate or stretch the joint, when choosing dumbbells with a large weight, it is recommended to resort to the help of an outsider. You should also perform classes with an instructor, if there is still very little knowledge about this technique.
Shells must be selected correctly. Do not immediately grab a lot of weight.
Further, it is recommended to perform the following steps:
- dumbbells are placed next to the bench;
- in order to take the shells, it is necessary to bend down with a flat back, bending the knees slightly;
- sit on a bench and put dumbbells on your hips;
- after that, you need to take the necessary position, and fix the shells at shoulder level.
Dumbbell bench press on an incline bench
The technique is as follows:
- First you need to choose the angle of the bench and set it. It is better to choose 40 degrees, since in this case the muscle fibers of the breast will be involved in the work. When you change the degree of load will move to the delta and triceps. Dumbbells have no neck, so the activity of the muscles will be maximized.
- Then you need to lie down comfortably, resting your feet on the floor. The head should also be pressed to the surface. For convenience, the lower back can be slightly arched.
- It is necessary to bring hands over the line of shoulders. Divorce is better to make a little bent elbows.
- During the movement you need to feel the tension of the muscles. To obtain the result, it is important to repeat the exercise until the appearance of pain.
- Elbows should be kept only divorced. This process is worth controlling.
- While inhaling, shells are raised. Exhalation is done only when the hands are closed at the top.
- At the top point the distances between the dumbbells must not be allowed.
- Weight should be increased gradually.
The bench press is an exercise that must be performed clearly following the established technique. Changing it to engage other muscles is unacceptable. Also, do not allow raising the pelvis or beating the projectile from the chest, which is possible with a normal bench press.
Features of the training
As mentioned above, the dumbbell bench press on an inclined bench is an exercise from which it is best to begin training. You can alternate this type of bench press with the lifting of the bar by day. Combining them is not worth it.
Starting a workout with a dumbbell bench helps to make the muscles symmetrical and achieve balance in their work.
The number of repetitions of this exercise should be selected individually. Usually in strength training it is recommended to perform 5-6 repetitions. For muscle growth you need to do 12-15 repetitions.
Women are encouraged to choose the press only using dumbbells. Rod for the fair sex is not suitable due to the peculiarities of their anatomical structure. It is allowed to start training with lifting the barbell, but only for women who have broad shoulders by nature.
Features of technology
Dumbbell bench press on an incline bench is used both in fitness classes and in bodybuilding. Bodybuilders, as a rule, increase the amplitude of movement of dumbbells, putting them under the bench. It helps to work out all the pectoral muscles as much as possible.
It is necessary to complete work with such projectiles the same way as at the beginning, that is, smoothly lifting the body and sitting down on the bench.
Some athletes are advised to immediately use dumbbells with more weight. This remark is true, but only in the presence of the insurer. If the dumbbells are very heavy, two people need to insure. It is unacceptable for the athlete to push the athlete under the elbows, as the fingers can open reflexively.
Perhaps the reduction of shells in front of the chest, but this method is absolutely not suitable for beginners.
If there is a crunch in the elbows, the exercise should stop.
To finish the dumbbell bench press on the inclined bench is necessary as carefully as possible. In the absence of the bearer, bend the elbows and lay the shells on the floor alternately.
To avoid injuries and sprains, it is necessary to control the deflection in the lumbar region, straining the press. Feet should be flat on the floor.
In order for the training not to end sadly, all actions must be carried out accurately and synchronously. Non-simultaneous lifting of dumbbells at the top point is not allowed. You also need to make sure that your hands do not make any sudden movements. If you feel tired, it is better to just rest.