Many experienced bodybuilders all over the world believe that sitting dumbbell bench press is the best basic exercise for pumping deltoids. This method, of course, has almost no differences from the indicated action with the barbell. However, it has some of its good advantages, which will ensure the achievement of a better result. The bench dumbbell press provides a study of almost all the muscle groups of the shoulder girdle. This action extremely effectively builds up quality body mass and correctly forms powerful deltas.
Definition
In bodybuilding, sitting dumbbell bench press is one of the most popular exercises. For example, a famous bodybuilder such as Ray Shawn calls this process "dinner for all bundles of deltoids." Many professionals in this field are convinced that it is almost impossible to pump these muscles effectively without dumbbell presses. A large number of trainers claim that this exercise initially puts a strain on the front bundles of the deltoid muscles. Their pumping is an important process. Then, the middle parts of the deltas are connected to this action. In this case, the rear shoulder receives a very small fraction of the load.
Working muscles
In this case, everything is pretty simple. Anatomical deltoid muscles are divided into several bundles. Namely: front, rear and middle. In this case, a certain load distribution occurs. As already mentioned above, when doing a bench dumbbell press, initially the effort goes to the front bundles, and then to the middle ones. To a lesser extent, the load falls on the back of the deltoids, triceps and upper chest muscle area. Sitting dumbbell bench press is a very useful exercise. When carrying out this action, a significant load on the rotator cuff is carried out. This is a small muscle group that plays a serious role for any bodybuilder. The cuff takes almost the main part in any hand movements in the shoulder joint. She is also involved in many exercises. So that the targeted development of the rotator cuff will be able to prevent possible injuries in the future. For people who do not engage in the "heavy" sport, it is rather poorly developed. Therefore, for them, sudden movements and rises of considerable weight can easily lead to muscle injuries.
To whom and when?
Beginners in this matter, even though this exercise is basic, are not recommended to perform it. And the reason for this is the underdeveloped and fragile rotator cuff. The dumbbell bench press sitting on the right trajectory high above the head has a significant load on the specified muscle group. Even with low weight and proper execution of the technical plan, this action can lead to injury to the rotator cuff. And therefore, for athletes without experience with a fragile shoulder girdle, the easiest option will be to perform the easy option. Namely, the upper bench press is sitting. Or you can carry out a similar action on the appropriate simulator. The effect is the same, but the cuff will be much less loaded.
The advantage of sitting dumbbell bench press
For comparison, we take two exercises. Namely, a bench press a dumbbell sitting up and the same actions with a barbell. In the first embodiment, you can achieve better amplitude of motion. The reason lies in the fact that the bar neck does not allow the arms to completely converge at the top point. This slightly reduces the necessary load on the muscles of the delta.
Dumbbell bench press sitting up: lack
A significant drawback in this case is the great emphasis on the rotator cuff. Also disadvantages include the fact that when performing this exercise, you must always control the correct position of the dumbbells. As a result of this, it becomes difficult to perform this action, as well as the traumatic risk is much increased.
Dumbbell bench press sitting on a bench: technique
In this case, a certain sequence of actions is carried out. Namely:
- We sit on the bench. At the same time, its back should be installed vertically. This is important for the effectiveness of this process.
- Then, press the back of the head, upper and lower backs to this support. Thus, fixing the correct position of the housing.
- After that, taking the dumbbells in hand, raise them above the shoulders. In this case, the elbows should have a direction to the sides, and palms - forward.
- Next, hold your breath and slowly raise your arms above your head along the arc path. This action is carried out until the dumbbells at the top point are in contact with each other.
- Then, after a short pause, you need to lower your hands to their original position.
- Repeat this process as many times as necessary.
Important nuances and tips
In this case, consider the following:
- To increase the load on the deltas, you do not need to stop at the lower point. That is, you should perform a repeat of the exercise in a single breath, continuous in one motion. Namely, reaching the top point, you need to take a deep breath. In this case, you need to hold your breath. After that, you need to lower the dumbbells and immediately squeeze them up. In this case, you should exhale. It is necessary to use the energy charge obtained during lowering the dumbbells. So it will be much easier to go through the bottom point without stopping.
- It is required to bring the dumbbells together until they click at the top point. Indeed, this is how you will achieve the maximum reduction of the front and middle bunches of deltas.
- Do not jerk dumbbells up and do not lower them down with a sharp stop at the lower point. Their movement should be carried out smoothly and evenly. In a sitting position, all sharp accelerations and braking of dumbbells are very dangerous. Since in such cases the shock absorber is the spine.
- Holding a breath hold will make it easier to keep your back upright. This will ensure the development of a powerful effort by the deltas.
- Do not use very heavy dumbbells. In this case, there is a risk of losing balance when they are located above the head. In addition, heavy dumbbells greatly limit the amplitude of movement, and they do not allow the shoulders to raise to maximum height.
- Until the end of the process, you should not relax the abs and the muscles that surround the spine. It is necessary to keep them energized constantly. After all, these muscles provide a fixed torso position. This is an important condition, without which it is impossible to carry out high-quality study of deltas.
- You can also perform the dumbbell bench press sitting on your shoulders, holding the dumbbell with a neutral grip, and the elbows - constantly directed forward. This will increase the load on the upper chest and on the front deltas.
Total
Having become acquainted with the foregoing, everyone will be able to answer the question of what constitutes such an exercise as a sitting dumbbell bench press. A photo of the implementation is presented in this article.