Dumbbell bench press from behind the head: exercise technique

The dumbbell bench press from behind the head is an insulating exercise that is aimed at working out all three triceps heads. Isolating - it means that only one joint is involved in the work, in this case the elbow. The longest head of the muscle, which, together with the other two, gives the triceps volume, is most strongly worked out. The deltoid (anterior) and pectoral (upper head) muscles act as stabilizers.

Advantages of exercise

Performing a dumbbell bench press from behind the head, an athlete can count on certain effects:

1. The isolated work of the target muscle, without the intervention of others. Of course, this is only possible with a competent execution technique.
2. The increase in the volume of hands. After all, as you know, it is pumped triceps that allows you to achieve this.
3. The development of all the heads of the triceps brachii.
4. The effect of pumping.
5. Exercising triceps in case of injury to the anterior bundle of the deltoid muscle.
6. Elimination of asymmetries in muscle development.
7. Increased stability of elbows and shoulders.
8. Development of flexibility, functionality and range of motion of the hands.
9. Great variability, allowing you to perform the exercise at home.

Execution technique

The dumbbell bench press from behind the head seems to be a simple exercise, but in reality it has a number of nuances. Therefore, it does not hurt to carefully consider the technique of its implementation. Let's analyze the option with one dumbbell sitting.

First you need to sit on a bench and take a dumbbell. It is advisable that the bench be equipped with back support. Lift the dumbbell gently, with two hands. Now you need to take it in the manner shown in the photo. It remains only to make sure that the elbows (if possible) and palms look inward. This is the starting position.

When you inhale, you need to slowly lower the projectile behind your head until the forearms touch the biceps. Holding up at this point for 1-2 seconds, you can exhale to lift the projectile up, trying to work only in triceps. Repeat the movement a specified number of times and rest before the next approach. Now you know how to do dumbbell bench press from behind a sitting head. But that is not all.

Variations

In addition to the classic version described above, the dumbbell bench press for the head has several more types:

1. Two-hand press with two shells (parallel or alternating);
2. Bench press of one hand with one shell;
3. Bench press (the technique does not differ from the described option).
4. Dumbbell bench press for lying head.

We will analyze the last option in a bit more detail. First you need to lie on the bench with your feet on the floor. A shell (or shells, depending on the variation of the exercise) rises above the chest. Then everything happens the same way as in the previous exercise - the movement of the hands is no different.

This version, in addition to triceps, involves a number of secondary muscles: the inside of the pectoral muscles, the latissimus dorsi, dentate and rhomboid muscles.

Important Nuances

In order for the exercise to bring maximum effect, it is worth considering the following points:

1. Only the forearm should work throughout the movement. The elbows and shoulders should remain motionless.
2. Lower the projectile / shells is slow, trying to feel the muscles as much as possible, to raise, on the contrary, you need to quickly.
3. At the bottom point, you should definitely pause to allow the muscles to stretch. However, it should not be more than 2 seconds.
4. With a large projectile weight (relevant for one large dumbbell), you can throw it up at the beginning of the exercise with a small buildup.