Breeding hands with dumbbells on the horizontal. Breeding dumbbells lying on an inclined and horizontal (straight) bench

There are a number of exercises that athletes pay special attention to. In the program, each bodybuilder occupies the first positions, different types presses and breeding dumbbells. If the first 2 are considered and pump all the muscles, the latter involve only the shoulder and elbow joints and fully load the pectoral muscles.

The benefits of exercise

Laying dumbbells lying to the sides with maximum amplitude and at the same pace provides a deep study of the pectoral muscles and separation. Eventually:

• the load receives a large muscle layer;
• the torso becomes convex and voluminous;
• increases the capacity of the lungs;
• due to deep movements, the spine is stretched;
• an even posture is formed.

Equally effective for chest development is breeding dumbbells on horizontal bench And . In the first case hands act as a lever and move along a given trajectory. This will strengthen you outer sides and the middle of the torso. In the second, with the help of flexible cables, you can choose the desired angle and thoroughly pump the upper section. Reduction of hands lying on a bench and a block is performed at the end of the program for training the chest.

Breeding arms lying at an angle of 30 ° on an incline bench: technique

The function of synergists when laying out, the frontal head of the deltas and a short bundle of biceps perform. The stabilizers are:, biceps and triceps bundles, wrist flexors.

1. Set the backrest, and sit on the edge of the support. For variety, change the angles of incline every workout. from 20° to 40°.
2. Take the shells and put them on your knees vertically.
3. Lean back, raise your knees and grab the dumbbells.
4. Move your feet to the edge of the bench. With this position of the body, it will be possible to avoid unnecessary deflection in the lower back, which redistributes the focused load from the torso and distorts the result.
5. Raise your arms vertically and check their position. Important so that they are located on the line of the shoulders and bent at the elbows.
6. Tighten your core muscles and spread the dumbbells in opposite directions, without crossing the line when a pleasant stretch is replaced by discomfort.

commit smooth movements hands and bring them together until they touch. To enhance the effect at the last moment, make an effort.

How to do a dumbbell row on a horizontal bench

1. Lower your back. Place dumbbells nearby for warm-up and work.
2. Lie on the surface, put a towel under the back of your head.
3. Inhale as you spread your arms and exhale as you join.
4. Spread the projectiles with your elbows turned down.
5. As you exhale, bring your hands together at the top, feeling a stretch in your chest.

After each set, stand up and walk for 50 seconds.

What to look for when working on the bench

On the position of the brushes. In the classic version, the fingers are always turned inward and towards each other. For optimal results, use supination and pronation. Spread the shells so that they are symmetrical at the bottom, and at the top, with the help of turns of the wrists, they form a straight line. When supinating, change the position: at the top point, keep them parallel, when spreading the arms below, form a straight line.

How to avoid common mistakes and do the wiring correctly

• Don't be tempted connect the shoulder blades- reduction of dumbbells lying down implies a reverse movement. They need to be stretched, stick out the torso, fix the top of the body in this position and keep it throughout the entire set.
• Don't take on a lot of weight. Under the weight, the elbows involuntarily bend, the emphasis of the load shifts. The exercise also excludes cheating. Although it allows you to significantly increase the point load, the effect of the exercise is zero.
• Do not strive for maximum stretching of the muscles. After overcoming the horizontal line of the shoulders, the focus shifts to the shoulder joints, and the pectoral muscles do not receive proper tension.
• Follow elbow joint angle. Reduction of arms with dumbbells lying down with straight arms leads to abrasion of cartilage tissue.

How much to take on the chest

For 2 warm-up sets men choose shells of 7 kg, women 3 kg. Fulfill 12-15 repetitions horizontal reduction of hands. Then take a weight of 2 times or more, but which will not distort the technique. For the mass of guys commit 8x3 - 4, for drying The first digit is multiplied by 2. Girls enough 10x3 with moderate weight. If you need to perform 3 wiring at different angles, limited to 3 sets.

Variants of wiring exercises in the crossover

The principle is similar. By varying the inclination of the torso, adjust the focus of the load. The deeper the deflection, the more active the upper zone works. When the torso is fed forward and the pelvis is deflected at an angle of 70 °, the emphasis shifts to the center and upwards. The best option– 45°.

1. With the efforts of the muscles of the chest, triceps and biceps, bring your hands together in front of you without pressing them to the body.
2. At the climax, hold for 2 seconds.
3. On an inhale, pull them apart again.

Man perform 12-15 doubles in 4-5 approaches, girls 1 set less.

See how to do lying dumbbell wiring in video format:

Breeding hands with dumbbells lying down

Breeding hands lying with dumbbells

Breeding hands from a prone position is performed with dumbbells or cable pull. There are also complicated options when breeding is done with the additional resistance of a rubber shock absorber. Movement in mechanics resembles work in the butterfly simulator, and is used quite widely.

Purpose of the exercise

Breeding the arms lying down is an isolating exercise for the muscles of the chest. It is used to work out large pectoral and create a "separation" between the muscles. Stabilizer muscles also work in the exercise - the anterior serratus, shoulder rotators, triceps, wrist muscles and, in part, the muscles of the "center of the body" (press and even quadriceps and buttocks). using dumbbells or other weights.

Features of breeding dumbbells on a lying bench

Exercise is rarely used as the main one. Usually - in women's training, and only in its version when a woman has breast implants. In theory, it is used as the second or third exercise of the plan.

Weights of weights should be moderate, as the use of heavy weights can cause injury. elbow joint, shoulder and wrist, especially if the skill of weight stabilization has not yet been worked out.

In beginner training, the exercise is often replaced by bringing the hands together in front of you in the butterfly simulator. The replacement is done until the muscles are toned enough to make lifting weights safe.

The cable pull version is used in the training of high level athletes in order to provide maximum stretch. pectoral muscles.

Exercise is often used to:

• performing forced repetitions, when the last few repetitions are performed with the help of a partner;
• using the drop set technique, where the set continues with a change in weight to a lighter one, until muscle failure is reached;
• the use of "clamping" the muscles at the extreme point of the exercise, forced conscious strong contraction

Dumbbell Breeding Technique

Usually the spotter delivers the weights, this is the recommended option. If this is not possible, place the dumbbells on the front of the thigh, draw in the stomach, and simultaneously push both legs and laying the back on the bench, bring the weights up.

Then the weight is brought to the middle line of the sternum, you can not “push” the dumbbells, but keep them a little further away. With an exhalation, the weights are bred to the sides so that the elbows fall slightly below the plane passing through the center. shoulder joint. With inhalation - reverse reduction of dumbbells.

A technical error is to forcefully extend the elbows to the point where the joint looks absolutely straight. This overloads the wrists and shoulders and can cause injury. To achieve the maximum amplitude of stretching the pectoral muscles, it is recommended to slightly bend the arms at the elbow joints, and perform the movement slowly and under control until the elbows are lowered just below the shoulder joint. The trajectory of the dumbbells should be arched, but it’s not worth getting hung up on it and making sure that the weights go low.

The second common mistake is too fast or slow movements with one hand and the wrong trajectory. Dumbbells can go to the neck or stomach, this is not allowed, it is necessary that the weights pass the middle line of the sternum with each lift.

An option is breeding with cable traction. It is used to maximize the study of the pectorals using minimal resistance. Recently, BFR versions of this exercise have also become popular. Athlete puts on a rubber band chest which restricts the movement of blood. This allows for more pumping with less weight and is considered a joint-friendly technique.

In the usual technique, it is important to monitor the position of the elbows, and avoid working by inertia, coordinating your movements with breathing. Stretching on inhalation, contraction on exhalation.

1. Lie down on a horizontal bench as shown in the figure, holding a dumbbell in each hand. Hands with dumbbells are pressed to the top of the thighs. The palms are facing each other.
2. As soon as you lie down, help yourself with a push of the upper thighs and bring the dumbbells one at a time in front of you shoulder width apart. Raise the dumbbells up. This will be your starting position.
3. Bend your elbows slightly to avoid overstretching your biceps. As you inhale, lower your arms in a wide arc to either side of you until you feel a stretch. Tip: keep in mind that during this exercise, the arms remain motionless, and the movement is performed only in the shoulder joint.
4. As you exhale, return your hands to initial position along the same trajectory, tighten your chest.
5. Lock your hands in the starting position, after a second pause.
6. Complete the required number of repetitions.

Variations: You can rotate your wrists so that your palms are facing forward.

The dumbbell fly on a horizontal bench is an isolating exercise for the muscles of the chest and the anterior bundle of deltoids. A more correct name is shoulder abduction in the supine position, but almost no one uses it. The exercise is known to athletes of the "old school" of bodybuilding, and is very effective. But lately it has been undeservedly forgotten. Someone replaces it with a peck deck, since there is no need to look for dumbbells, someone completely refuses in favor of bench presses in the simulator. In fact, when working with dumbbells, a good muscle stretch and isolated study is achieved. Therefore, it is only necessary to study the technique, and perform the exercise correctly.

Preparation

• Choose a bench high enough so that the thigh is parallel to the floor with the knees bent;
• Take dumbbells in your hands, sit on a bench, place the shells on your hips;
• Helping yourself with your feet, bring the dumbbells up to chest level;
• Stabilize the shoulders by bringing the shoulder blades to the spine

Movement

• By stretching the muscles of the chest, slowly lower the arms parallel to the forearm with the floor;
• Elbows slightly bent, not "inserted" into a straight position;
• Achieve maximum stretching of the chest, slightly giving the chest up;
• Bring your hands to the starting position;
• Additionally contract the target muscles at the top point

The movement should not turn into a press, due to the full bending of the arms in the elbow joints. You should gently lower your arms and return them to their original position, concentrating only on the muscles of the chest.

The impacts of the dumbbells one against the other at the top point facilitate the work due to inertia, and therefore they should not be allowed.

Too deep lowering of shells without a warm-up is the cause of injuries to the shoulder and elbow joints.

Feet misalignment, lack of tight foot support, and back misalignment on the bench can cause a change in the load vector, so they should be avoided.

It is necessary to ensure that the dumbbells move along an imaginary path passing through the center of the chest, and converge in the middle. Bringing them to the eyes changes the vector of application of force, and does not allow you to get a load.

Beginners begin to master the movement in the usual technique, the palms are parallel to each other, the dumbbells look at each other. Hand movements are not allowed, as they can distract the novice athlete from mastering the technique and adequate distribution of power.

With the rotation of the brushes

It is believed that rotation allows you to use more muscle fibers, involves the chest in the work completely. The movement can be performed in several ways:

• Start with palms parallel to each other;
• Turning the palm to the legs at the top point;
• Lowering to the starting starting position

The second option is to start the exercise with the palms pointing down and slowly turn the weights towards the center. A rotational movement should be performed with less weight than usual. The purpose of using variation is to diversify the training and eliminate adaptation. If it is not there yet, and we have a beginner in front of us, you can not perform the exercise in this form.

Adjustable back angle

The flatter the bench, and the smaller the angle, the more the emphasis shifts to the middle of the chest. The reference for the middle of the chest is the angle of the bench at 45 degrees, sharper angles shift the load to the shoulders. The surface of the bench parallel to the floor - to the bottom of the chest, but only if the athlete's shoulder blades are adequately reduced.

The movement can be used in men's, women's and rehabilitation training. The exercise is suitable for those who have had a breast augmentation or are recovering from a shoulder joint injury, but in these cases, very light weights are used.

Only one joint is involved in the movement - the shoulder, the elbow is blocked. Therefore, the exercise is referred to as single-joint, isolating the muscles of the chest. But in the exercise the front beam is also worked out. deltoid muscle, as it takes on the burden of holding the weight. The muscles of the body, abs, legs, forearms and arms work as stabilizers.

Preparation

The only time a workout starts with this movement is during an injury to the triceps, elbow joint, or the period after breast augmentation surgery. Then you should make a complete joint warm-up and several sets in the butterfly machine with minimal resistance.

In regular training, the movement comes after the basic exercises, so you don’t need special preparation, it’s enough to do 1-2 approaches with dumbbells that are lighter than the working weight.

Straight arms lead to elbow injuries, an unstable position, and the inability to work out well. target muscles. Therefore, with the “inserted” elbows, the exercise does not need to be done.

Should not be imitated professional athletes from the video, raise your head, swing your chin, and perform a “whole body” movement. It will lead to nothing but health problems in the future.

Sudden lowering, bringing the arms together in jerks, and “jumping” with the whole body to lift the weight due to inertia are also technical errors, they should be avoided.

Reducing the shoulder blades to the lower back does not mean the implementation of the "bridge". The back should be rigid and lie stably on the bench, but you should not reduce the amplitude in this exercise. If there is a tendency to bridge, it is worth doing the "wiring" on incline bench, this will make life easier for the lower back, allow you to hold your shoulder blades stably, but will not remove the load from the chest muscles.

Movement must be in the same plane. Moving dumbbells to the head, stomach, or a different trajectory of the projectile in the right and left hands is a violation. The spotter or coach should control the beginner's trajectory. For mental self-control, a movement is suitable, as it were, “embracing” a certain large object.

Load dosing

The distribution of load in training is a very individual parameter. Many athletes with developed muscles, and significant muscle mass tend to isolate the muscles. They only perform isolation exercises so as not to overload the joints and ligaments, as they may already have injuries. Such athletes can use dumbbell breeding as the main exercise.

This approach is completely unsuitable for beginners, and cannot be used by them. Their variant is to perform an isolating movement immediately after basic exercise in 3-4 approaches. How many repetitions to do? Depends on muscle response and training goal. In women's training, sometimes up to 15-20 repetitions are performed with very light dumbbells, if the goal is only to tone the muscles.

Dumbbells - the most convenient and affordable type sports equipment for practicing at home. They do not take up much space, are sold in any sports store, are cost-effective and, most importantly, are easy to operate. Dumbbells give an excellent load on the muscles, if used regularly and correctly. You can do both for weight loss and to maintain muscle tone.

Home workout with dumbbells for women

• To lose weight, use light weight: 2-5 kg ​​dumbbells are perfect for this purpose. In addition, it is important to perform 12-15 repetitions at least for effective reduction body weight. Rest between sets - 30 seconds, and between the exercises themselves - 60 seconds. If you do not need to lose weight, but dream of strong muscles, then the number of repetitions should be about 10, and the pauses between sets may be longer.

• Dumbbell workouts are good not only for the upper body, but also for strengthening the abdominal muscles, you can do squats and lunges with them to form tightened buttocks and surface of the thigh.

• To make the classes as effective as possible, try to study regularly at the same time. For example, 3-4 times a week in the morning or in the evening. Consistency is important in order for the muscles to adapt to the load, then visible result will not keep you waiting.

Popular

Dumbbell workout program at home

home program training for women must necessarily include exercises to maintain the tone of the pectoral muscles, exercises for training the arms, abs, back and front of the thigh and buttocks.

The workout includes standing and lying positions with elements of aerobics, so you need to pick up dumbbells that you can do without special efforts raise above your head. For beginners, dumbbells weighing 2.5 kg each are suitable.

Exercise for biceps, legs and buttocks

This exercise allows you to effectively work out the biceps of the arms, legs and buttocks.

1. Place your feet slightly wider than your shoulders so that your shins are parallel to the floor during squats.
2. Turn your socks 45-60 degrees.
3. Lower yourself down by bending your legs and arms at the same time.
4. Do a set of 10-12 repetitions.

Dumbbell row to the chin

Exercise aimed at working out the shoulders and triceps.

1. Take the dumbbells with your palms towards you.
2. Pull your hands with dumbbells to your chin.
3. Raise your shoulders and elbows so that your palms remain below elbow level.

Triceps exercise

Effective exercise to work out the triceps and the relief of the arms.

1. Spread your legs shoulder width apart.
2. Take one heavy dumbbell with both hands (5 kg).
3. Bend your arms so that your elbows are facing the ceiling.
4. Bend and unbend your arms at the elbow joint, but make sure that the forearms are perpendicular to the floor surface.
5. Do not spread your arms to the sides, try to keep them as close to your head as possible.

Bent over pull

Exercise for working out the muscles of the back and triceps.

1. Bend your knees, lean forward 45-60 degrees.
2. Keep your back straight, a slight arch is allowed.
3. Pull the dumbbells towards you, squeezing the shoulder blades at the top.
4. Keep your arms pressed to your body, do not take your elbows to the sides.
5. Do 3 sets of 10-12 reps.

Tilt with a divorce of hands

Exercise for working out the back and back beam of the shoulders.

1. Bend your knees, bend over 60 degrees.
2. Keep your back straight, keep your hands with dumbbells in front of you, slightly bending at the elbows.
3. Spread your arms out to the sides so that your elbows point to the ceiling.
4. When raising your arms, squeeze your shoulder blades at the top.

Arnold press

Exercise for working out the biceps and shoulders.

1. Feet shoulder-width apart, dumbbells hold palms away from you.
2. Bend your arms so that your elbows are close to your body. Don't spread to the side.
3. Press the dumbbells up.
4. Lower your arms with dumbbells down.
5. Do 3 sets of 10-12 reps.

Lunges

Exercise for legs, buttocks, hips and shoulders.

1. Take the dumbbells and lunge with one foot back.
2. Bring your knee forward and up, thigh parallel to the floor, squeeze the dumbbells up.
3. Return to starting position.
4. Repeat the exercise 10-12 times on each leg.

Lying dumbbell spread

Exercise for training chest muscles.

1. Lie on the floor, bend your knees and lift them perpendicular to the floor.
2. Don't lift your back off the floor.
3. Keep your hands in front of you, slightly bending at the elbows.
4. Spread your arms with dumbbells to the sides and bring them back.
5. Do 3 sets of 10-12 reps.