Breeding dumbbells with your hands in a lying position is an ideal exercise in order to thoroughly work out the part of the pectoral muscle located on top. However, do not be mistaken that for this it is enough to simply lower and raise hands with dumbbells. There is a special exercise technique aimed at properly pumping the working muscles of the chest. With the wrong approach to training, you can greatly harm the body - from damage to the shoulder joint, to rupture of the tendons. The correct approach to pumping up the muscles of the chest with the help of diluting dumbbells with your hands will be discussed further.
Breeding Dumbbell Lying: Initial Position
In order to start practicing, it’s not enough just to lie down, first you need to set the bench at a certain angle. The most permissible angle of inclination will be 30-45 degrees, if we take the floor as a reference point. It is important to consider that the higher the angle of inclination of the bench rises, the more load will lie on the pectoral muscles. So that the body does not move down during exercise, it is worth raising the lower pillow a little. Legs should be spread wide (wider than shoulders), firmly resting your feet on the floor.
In the supine position, the shoulders, head and hips should touch the bench; when performing exercises, the back should not be torn off — it should be flat throughout the workout. Also, during classes, the legs should always be in the same position - you cannot move them or take them off the floor.
A little bit about the pectoral muscles
The pectoral muscles are divided into several types. The main one is the large muscle of the chest span, leading the arm to the body, turning it inward, and also regulating the bend of the arm. The small muscle of the chest (triangular, duplicate large) pulls the shoulder blade forward, and also lowers it down. If the hands are fixed, the small muscle acts as an inhalation. The anterior dentate muscle is similar to a large loop, which, together with the rhomboid, surrounds the body, pressing the shoulder blade to it. In addition to these main muscles, the following are also involved in the exercises: the front part of the delta muscle, the triceps and the front dentate, the coracorachicular and ulnar muscles. When breeding dumbbells while lying down, the joints also include the elbow, shoulder and shoulder-rib joints.
Getting started
Breeding dumbbells lying on an inclined bench begins with their output in the upper position. When performing this exercise, the shoulder blades are reduced, but the elbows should not be straightened to the end. When the arms are bent, the load spreads over the muscles, and does not lie with all its weight on the joints. Dumbbells should be kept parallel to each other, and when performing the exercise, make sure that they are in no way in contact. Hands with dumbbells, taken with a usual grip, close together over the chest. A deep breath is taken followed by a respiratory arrest. At this time, the breeding of dumbbells lying on the bench is carried out - the hands are bent to the sides in a strictly vertical position. Hands should be lowered to about chest level. On exhalation, the dumbbells rise again. It is recommended to exhale on the most difficult part of the exercise or after the dumbbells are again shifted over the chest.
Take advice
This exercise belongs to the category of “stretching”, but not “pushing.” Therefore, dumbbells are selected by weight easier than those with which the bench press is performed . In this case, the form of the exercise plays a more significant role than the weight of the load. Performing a breeding of hands with dumbbells lying down, the athlete gives the muscles a strong statistical load. The angle in the elbow joint does not change until the end of the exercise.
By bending your arms at the bottom, you can greatly simplify the exercise, however, this will already be a regular bench press. Straight arms will also raise to no avail - this is not only ineffective, but also very traumatic. Too low elbows will also be dangerous - this significantly increases the load on the joints of the shoulder, and can also lead to rupture of tendons. In this case, the complications can be so serious that you have to tie up with sports.
Worth remembering
Why do you need to stop breathing during exercise? It helps to control dumbbells during movement, and also helps to keep the body in a stable position. If you move the dumbbells over yourself as close as possible to each other, you will achieve maximum contraction of the big muscle.
Breeding dumbbells lying on an inclined bench is performed with fixed feet, so as not to lose balance. A big misconception is that if you spread your arms quickly, the effect of the exercises will be better. Nothing like this. At high speed, the correct execution form is lost, turning smooth and uniform movements into jerks, which means that the athlete will return to normal bench presses again. In this exercise, the main criteria are smoothness and constancy.
Common mistakes
When breeding dumbbells while lying down, it is worth remembering several important points. Training chest muscles is closely related to triceps, but you can’t put them on the same day. By alternating exercises on these parts of the body, the athlete receives an undeniable advantage. It consists in the following - on the day of training the pectoral muscles triceps will receive a small load. And the next day, when triceps exercises will be performed , the pectoral muscles will, in turn, rest. It is wrong to assume that if you immediately give a big load - the effect will be better.
For beginners, it is not recommended to perform lying down dumbbell breeding more than 2 times a week - the minimum rest between workouts should be 2 days. During the training process, 1-2 exercises will be enough, performed in no more than 2-3 approaches. It is recommended for both beginner and experienced athletes to start training with dumbbell presses, after which, after warming up the muscles a little, proceed to the cultivation of dumbbells on an inclined bench.