Press upside down. Types of bench presses lying on an inclined bench - swing the top and bottom of the chest

The dumbbell head down press is a bodybuilding exercise that allows you to develop mass in the lower chest. For execution this exercise you will need a bench with a reverse slope. The difference from the barbell head down exercise is that with the help of dumbbells you can increase the amplitude of the exercise and reduce the load on the wrists.

Target muscle: pectoral muscle (emphasis on the lower chest)
Secondary: triceps, deltas, trapezius muscles

Downward dumbbell press technique:

Lie down on a bench with a reverse slope (approximately 30 degrees). Take dumbbells in your hands (or ask a partner to give them to you) and straighten your arms above you. From this provision start lowering the dumbbells approximately to the lower chest area. Breathe in as you lower. Lower until you feel the maximum stretch. pectoral muscles(within reasonable limits). From the lowest point, begin to squeeze the dumbbells up, while exhaling. Try to feel the working muscle and watch your elbows so that they do not “walk” to the sides (at the bottom point, your elbows should form a perpendicular to the floor). Do all movements without sudden jerks. Breathe properly.

1. To improve your grip, you can rub your palms with chalk.
2. Do not perform the exercise for speed, this can lead to injury to the shoulder joints.
3. Try to feel the working muscle.
4. Don't take too much weight on the dumbbells, because if they are too heavy for you, you will automatically start pressing more with your triceps and will most likely not arch your lower back.
5. If you feel that you are no longer able to squeeze the dumbbells, then just throw them on the floor. First one, then the other.

Mistakes in the dumbbell head down press exercise:

1. Too low lowering dumbbells. It is not necessary to forcefully try to lower the dumbbells too low, this can result in injury. Lower as far as your shoulder joints allow you to.
2. Incomplete range. With incomplete amplitude, you do not stretch the muscle enough, thereby reducing the effectiveness of the exercise.

Similar exercises:
Barbell Head Down Press

Important! To prevent injury, use proper dumbbell head down press technique.

] Description of the exercise

Incline Bench Press
Technique and muscles involved during the exercise
Type of exercise:
Movement :	jogging
What muscles work
Target Muscles:
Performance
Inventory:
Implementation options:
Complexity:	moderate
Injuries:
Similar exercises:
Advantages:
effective for the development of pectoral muscles
Flaws:
insurance is required if there are no restrictions

Bench press with a negative angle

Incline Bench Press

Core muscles: pectoralis major and minor.

Additional muscles: front deltas, triceps.

Stabilizing muscles

• shoulder blades: Serratus anterior, rhomboid, trapezius muscles.
• shoulder joint: Rotators of the shoulder, biceps brachii (short head).
• Moderate torso stabilization: Abdominal and gluteal muscle groups, latissimus dorsi back.

Level of training: Intermediate to Advanced.

Step 1. Bend back horizontal bench 30-45° below the horizontal line. Sit on a bench and rest your legs on the support rollers.

Step 2. Remove the bar from the racks and lift it up. The arms are straightened.

Step 3. Inhale and hold your breath, slowly lower the bar to the lower fragment of the pectoral muscle.

Step 4. With a powerful movement on the exhale, squeeze the barbell up to fully extended arms.

Presses performed on the back incline bench, load the lower part of the pectoral muscles. Well-trained lower parts of the pectoral muscles make the chest more beautiful.

Try not to do this exercise with big amount repetitions and stay in this position for a long time. Getting used to the state when the blood rushes to the head does not occur immediately. To minimize dizziness, breathe evenly and avoid holding your breath. After completing the exercise, rise slowly.

Tips for proper exercise technique:

• Learn the correct technique for performing the movement before increasing the weight.
• Avoid using the force of inertia; use slow, controlled movement.
• Exit when you lift the bar.
• Keep your elbows outward, in line with top chest.

Bench press on a bench with an inclination down

To perform a barbell press with your head down, use a special bench that is tilted down. The muscles in this variation work in the same way as in a regular chest press. Most bodybuilders dream that the lower part of the chest is harmoniously inflated. For this, you can use this exercise. Also, such training is very effectively used by gymnasts, boxers, athletes who play American football and wrestlers.

Execution technique

1. Fasten your legs and take a lying position on a bench that is tilted down.
2. Grasp the bar with a medium grip. Position the projectile in front of you. Make sure your arms are perpendicular to the floor. This position can be considered the starting position.
3. For beginners, it is best to use the help of a person who will insure when performing this exercise.
4. Inhale and lower the projectile down until the bar touches the chest.
5. At this point, pause for a few seconds. After that, with the help of the chest, squeeze the bar up, that is, return to the starting position. At the top point, you need to tighten the working muscles and lower the barbell to your chest again.
6. It is worth knowing that lowering the bar twice as long as lifting it will help increase the effectiveness of the training.
7. The training must be repeated the intended number of times in order for the result to be fixed.
8. To perform this exercise, you can use dumbbells instead of a barbell.

What muscles work

It is a position when the head is at a lower level than the legs; therefore, the main work concerns the pectorals, then eats on their lower part. Since the chest muscle is divided into the clavicular and sternal heads, this one works in a special way when performing this exercise. If you press at a lower angle, then the load falls on the sternal head. Also, with this training, the front deltas and triceps are included in the work. If the athlete uses narrow grip, then triceps will participate in the work.

Advantages

Including this exercise in your workout, you should be aware of its benefits, which include:

• Each angle of inclination gives a certain improvement in the chest in its segment;
• Helps to lift the chest and visually improve the décolleté area, many women will like it very much
• Helps improve strength results in conventional classic;
• Increases mass gain very well;
• Helps to reduce the load on the shoulders and makes it possible to avoid injuries;
• Helps relieve excess tension and stress from the back.

In order for the training to bring the maximum expected result, you must adhere to some rules:

• Working with the power of the chest at the top point, you need to pause for a few seconds;
• If you are a beginner, then you should definitely use the services of an insurer, this will save you from injury and help you understand how to properly perform the technique;
• Also for beginners, Smith's simulator can be a good helper;
• Make sure that the bar does not make unnecessary and does not necessary movements, that is, did not walk;
• The bar must move only in a horizontal plane;
• Touching should occur only in the lower part of the chest;
• The projectile descends twice as slowly as it returns to the top point;
• The bar should only touch the chest very gently, there should be no lying on it or sharp aggressive movements;
• It is worth lifting the projectile until the arms are almost completely extended;
• Control your elbows, they must constantly look in different directions;
• Try to exhale very actively at the most difficult point of the training, this will help to lower the pressure;
• You should not do this exercise if you are hypertensive or have problems with high blood pressure;
• Do this exercise 3 × 12 where three are approaches, and twelve are repetitions.

What can replace

1. The bench press belongs to the basic training . Helps to work out the muscles of the arms and chest. The classic bench press is performed in a supine position. In the starting position, the projectile is located above the chest, while the arms should be extended. Also, the exercise can be done from a position when the bar is on its limiters, from this position it is done up and the projectile returns to its racks.
2. In touch. This training consists in the fact that as soon as the bar touches the chest, a bench press is immediately carried out without unnecessary delays.
3. Framed. This training is done inside a power rack. In the starting position, the projectile must be on the stops. The bar should be at chest level. All repetitions are performed from the point below. This type of training can be called safe enough, which can do without a person who insures.
4. On an incline bench. Allows you to work from above and below. The higher the head is, the greater the load on the upper chest and vice versa.
5. Grip width. The grip is very important in the matter of work, because sometimes it depends on it which part of the body will actively train.

The barbell head down press is aimed at the predominant development of the lower part of the pectoral muscle. This exercise helps to "separate" the chest muscles from the press and get beautiful relief. The exercise is used as a special preparatory in American football, tennis, golf and gymnastics. In powerlifting and bench press, it is rarely used, since the range of motion shoulder joint is increased and the lifter may be subject to injury when pressing too long.

Movement is more common in bodybuilding. The purpose of the study = drawing the very “line” that separates the muscles of the chest from the abdomen. In terms of complexity, this is quite a load movement. It requires the help of the belayer and the accuracy of the athlete himself. The exercise works the chest muscles, anterior deltoid and triceps. The stabilization of the athlete's body in the exercise is taken over by the back and leg muscles.

Initial position

Benches differ in the presence or absence of footrests. If the feet are hanging in the air, and the ankle is fixed with pillows, you should use the technique when, assuming a starting position, the athlete, as it were, pushes off the bar to fix the shoulder blades rigidly to the spine.

If the bench is classic, you first need to position the legs so that the feet are stable and do not slip. Then the spotter removes the barbell, the athlete collects the shoulder blades, and rests them on the surface of the bench, and the back retains a natural deflection.

For most benches, a bridge is not possible, but you still need to watch your shoulder blades. It is not allowed to move when the athlete presses with shoulders rounded forward, and lies on a relaxed back.

The insurer removes the barbell from the racks, the athlete smoothly lowers it to the chest until it touches. The trajectory of the movement of the elbows is from the neutral position along the ellipsoid a little closer to the body, and back. Leading the elbows to the sides, and even more so to the ears, is a traumatic technique. Although bodybuilders usually do just that. Their use of small weights on the bar saves them.

The grip in the exercise is recommended to be medium. It is a mistake to assume that only triceps work in it. With an average grip, it is possible to involve the chest muscles, and a point effect on the lower pectoral bundles, since the breakdown from the chest still occurs due to the chest muscles.

When lowering, you need to stretch chest to the neck. The projectile falls below the line of the nipples, closer to the solar plexus.

After touching, the bar must be stopped on the chest, and in one smooth, but high-speed movement, squeeze it up. Only this technique allows you to get rid of the risk of a projectile falling, and squeeze enough serious weight. Elbows should be fully extended. If they are overloaded and sore, the only way out is not to do the bench press for a while.

Sets and repetitions. The movement is performed in 3-5 working approaches in the number of repetitions from 5 to 10.

Lowering the bar occurs on inspiration, bench press on exhalation.

traffic safety

There is an opinion that the back should be pressed against the bench in lumbar. In fact, removing the natural lordosis of the lower back will not give anything in terms of safety. Here is relaxed top part the back is the cause of the athlete's unstable position and injuries. In order for the athlete to be able to perform the movement in a safe mode, you should strain your back, and do not spread the shoulder blades along the plane of the back. The movement should not be done on a relaxed back, but lumbar lordosis is an acceptable thing.

The second point is that sneakers should not slip if the exercise is done with emphasis on the floor, and the legs should not move along the surface. The emphasis of the legs should be trained in all zhimaz, as it is the key to the correct starting position athlete on the bench.

The help of the insurer is obligatory. In gyms, bench press racks are designed in such a way that only a person of a certain height can safely remove the barbell himself. People below 170 cm and above 186 cm usually have problems with this. Yes, and removing the bar from the racks is a skill if he is not trained, after taking the projectile on his own, the athlete remains lying on a relaxed back, with shoulders rounded forward, which is unacceptable for safety reasons.

The warm-up for the incline bench press is usually the classic bench press. Or the lifter performs an incline bench press with an upward slope to pump the upper chest first. The only point is that the first approach should not be performed with a working weight. Usually, any approach is preceded by rotation of the shoulder joint, that is, exercises for rotating the shoulder out and in, and warming up the elbows and wrists. Some athletes are accustomed to doing one set of any movement on the back, such as pull-ups, to feel the assembly of the shoulder blades.

Important: an athlete's high blood pressure is a contraindication for performing this type of bench press. Do not press on an incline bench, and if the athlete experiences dizziness when standing up. Exercise is not recommended if you are taking drugs to nourish the vessels of the brain. Also a contraindication is an injury to the muscles of the chest, triceps and shoulder, as well as shoulder, elbow joints and wrists.

Equipment

Only hand wraps and a belt are recommended. Various chest supports and other similar things tend to move off the athlete's body and interfere with the exercise. If a person lowers the weight by inertia, he does not need a stand, but a trainer who will teach him to smoothly lower the weight in one movement, and fix it on his chest, and then squeeze it up with a powerful explosive movement.

If a person does not know how to press in any other way than lowering the barbell to his neck, he should learn the correct work of the shoulders and back. Until this is done, no advanced presses are recommended. If you are “unbearable” and really want to have the notorious line of separation of the chest from the abdomen, it is worth working with dumbbells for a while.

The athlete should also be weaned from the crease of the wrists. The weight of the barbell should be distributed evenly across the palm of your hand, and there is no need to twist your wrists. Elbows should be firmly on the path, and not twist up towards the ears. Hands work in the same plane. This is especially important for people who have severe scoliosis.

Any supplies under the pelvis, if a person is injured, towels and other pads between the athlete and the bench are rigidly fixed. Body slip is the most common cause of injury. You should not jump up from the bench at a huge pace.

The most common problem for those who can’t get beautiful chests in any way is not a lack of bench presses, but a lack of competent load programming. Suppose an athlete performs the classic bench press and wiring in the first workout, and the bench presses on incline benches and the “butterfly” in the second workout. What should be the weight of the projectile? Heavy - only in one of the workouts. If we are talking about a natural athlete or a fitness trainer "for myself", then perhaps every second. Lack of recovery is the most common problem among hobbyists. It is because of this that it turns out that a bunch of bench presses give a mediocre result.

Type of exercise: basic

Core muscles: chest

Accessory muscles: front delta, triceps

The complexity of the exercise: high

Equipment: dumbbells

Now I will tell you about the advantages and disadvantages of dumbbell upside down incline bench press.

Advantages:

1. Compared to the barbell press, the arms go deeper into the dumbbell exercise and because of this, the pectoral muscle is more stretched.
2. The dumbbell press involves more bundles of pectoral muscles than a barbell.
3. Each hand works evenly.

Flaws:

1. Dumbbells are difficult to hold in your hands, you always need to balance and use many other muscles of the stabilizers, but this can be an advantage.
2. It is inconvenient to throw dumbbells on the bench, you need an assistant.
3. The main disadvantage is that the dumbbell press is dangerous for people with high blood pressure. When you lie upside down, blood rushes to your head. You start to do the exercise, the load on the vessels of the head increases, along with the chance of a stroke.

Initial position

If there is no special incline bench for dumbbell press upside down, then find a bench for the press. Place a rubber band on the sides of the bench so that you can throw dumbbells on it at the end of the exercise, and not on the floor. At big weight dumbbells, find yourself an assistant: he will serve dumbbells and insure you during the exercise. Set the bench angle to 30 degrees. I, personally, lower the bench completely and then raise it one notch. Lie down on a bench, place your feet under the rollers. The pelvis, lower back, shoulder blades brought together and press the head to the bench. Now have an assistant hand you 2 dumbbells. Do not throw one dumbbell on your own, save your strength. Take dumbbells on your chest, elbows look down, this will be the starting position.

Upside Down Dumbbell Press Technique

Inhale and turn the dumbbells parallel to each other, then begin to squeeze them up. Exhale on effort. At the top, the dumbbells should touch smoothly, and not fight off each other. Do not fully unbend your arms: this will transfer the load to the triceps and this is dangerous for the elbow joints; keep your elbows slightly bent. As you inhale, lower the dumbbells down until they touch your shoulder or pectoral muscles. When lowering the dumbbells, the elbows look to the sides and down. After contact with the body, immediately inhale and squeeze the dumbbells up.

• After completing the approach, drop the dumbbells and take 2-3 breaths and exhale, then get up.
• Try doing the dumbbell press down with supination and pronation. Supination- this is when at the top point the palms turn towards each other. Pronation- this is when at the bottom point the palms turn towards each other.
• Weight take less than 15-20% of the dumbbell bench press horizontally.
• Do not tear your lower back off the bench, so there will be more load on the pectoral muscles, but then take the weight of the dumbbells less.
• For reliability, ask an assistant to insure, let him squat down near your head and help squeeze the dumbbells, pushing under your elbows.

Mistakes

• Do not throw dumbbells on your own, save your strength.
• When sitting on a press bench, do not pull the dumbbell yourself. Not only can you fall towards the dumbbell, but you also risk pulling the mouth muscle when doing dumbbell presses upside down.
• Do not push your shoulders forward, so the load from the pectoral muscles goes to the deltas.