In training the muscles of the chest of the muscles, the main thing is to choose the right exercises, and you need to do this in such a way that the selected movements perfectly match the achievement of the goal. The most urgent is the task of expanding the pectoral area. In the ranking among the best exercises in this case, one of the highest places is firmly occupied by the layout of lying dumbbells. Its peculiarity lies in the specificity of the effect on the target muscle group. Despite the simplicity of training, there are several rules that cannot be followed.
Firstly, the layout of the dumbbells lying on the bench is effective only with one hundred percent compliance with the technique of all movements forming the exercise. Any deviation from a given trajectory can not only go to waste, but can also cause injury. Secondly, the weight of the dumbbells must be selected in full accordance with the physical abilities of the student. If you apply the standard rule of strength training in this seemingly simple exercise (the more intense the training, the better and faster the result will be), then you can easily develop stretching, tearing and other injuries in this area. Thirdly, the layout of lying dumbbells is even more effective when applied at different angles with respect to the frontal plane of the body. For this purpose, use a bench with a slope varying to a horizontal surface. During a training cycle aimed at expanding the chest, it would also be nice to perform other exercises, the purpose of which is to stabilize such a complex element of the musculoskeletal system as the shoulder joint. This may be the layout of the dumbbells in the slope. It is known that this exercise makes a great contribution to the development of the so-called external cuff of the shoulder rotator.
Any newcomer to the gym should know that laying dumbbells lying down gives the maximum result only when all the structures involved in its implementation are in a healthy state. Subject to the above requirements, this exercise very effectively affects the pectoral muscles and those parts of the musculoskeletal system to which they are attached, in particular to the sternum. Under the influence of constant forces, this segment is able to grow very quickly, thereby leading to an expansion of the volume of the chest.
Laying dumbbells lying on average should be done twice a week. Naturally, if it is used as one of the exercises for losing weight, you can increase the frequency of its use. Many strength athletes are able to show incredible power in raising hands with dumbbells, but an ordinary person should remember how fragile such a complex element of the human motor system, such as the shoulder joint, is. Therefore, first of all, it is necessary to focus on technology and slow stretching of muscles under tension.