Kettlebell complex for the muscles of the shoulder girdle. Dumbbell Alternate Press with Wrist Rotations Alternate Press

Weight is a versatile tool. With its help, you can develop almost everything physical qualities, including accuracy, agility, endurance, strength, speed. The complex of exercises that I am going to write about is designed to develop muscles. shoulder girdle and breasts, i.e. muscles that are above the torso. This complex is very powerful and allows you to increase not only strength, but also muscle volume in a fairly short period of time. For the first time, I got acquainted with this complex in the program of Steve Kotter. It consists of 8 exercises:

1. Press weights up from a prone position (exercise similar to dumbbell press) x10
2. Bent over rows x 5
3. Alternate press standing kettlebell x 5

4. Reverse exit with kettlebell x 5
5. Kettlebell snatch sitting on a chair x 5
6. Exit with two kettlebells sitting on a chair x5
7. Swing (mahi) with two kettlebells x 5
8. Pullover with kettlebell lying on the floor x 10

Implementation of the complex. Before performing, you must warm up thoroughly. Emphasis should be placed on the shoulder girdle and joints. Swing your arms clockwise and counterclockwise, rotate your arms above your head, take a rope or rope in your hands and straighten out in front of you, perform figure eights with your arms around your body. After that, take the weight and squeeze it over your head. Walk in this position for 10-20 seconds to stretch your joints, then change hands. When you feel that you are ready to start the exercise, finish the warm-up. Remember that the warm-up serves not only to warm up the muscles and joints and prevent injuries, but also for the right mental attitude.

The complex is performed in 3 approaches. Those. Complete all 8 exercises with no rest in between. After that, you can rest for 1-3 minutes and perform all eight exercises again. And so three times.

Kettlebell weight. The purpose of the complex is a balanced development of strength and increase in muscle volume, so the weight of the kettlebells must be selected accordingly. If you are a beginner, try doing a complex with 16 kg kettlebells. You must choose the weight of the kettlebells yourself so that you are able to perform the required number of repetitions, but not with ease, i.e. the weight of the kettlebells should not be “warm-up”.

1. Press kettlebells up from a prone position
The exercise is similar to the dumbbell bench press. Lie on the floor, take a kettlebell in each hand (so that they rest on the forearms) and press up. The number of repetitions is 10 times. Watch your breath, lowering the weights - inhale, squeezing - exhale.

You need to complete 5 repetitions. If it is too easy for you to perform the exercise with one kettlebell, take two kettlebells in one hand. Make sure your back is straight. Be careful, when working with two kettlebells in this exercise, you can pull a muscle.

After the first two exercises, the muscles feel pretty tired, but you need to tighten up and perform 5 presses with each arm. Get up in initial position(weights rest on the forearms and chest, the back is straight, the legs are shoulder-width apart). Press with one hand, return it to its original position and immediately press with the other hand. The number of repetitions is 5. When doing the bench press, firmly squeeze the handles of the weights, try to strain the whole body. Squeeze out while exhaling.

If you usually do this exercise with 16kg, try doing 5 reps with a heavier weight. At first it will be hard for you, the kettlebell will fall, but over time you will adapt. When performing, press the elbow to the torso to stabilize the arm. After that, the exercises on the chair begin.

A jerk of the kettlebell on a chair is performed to turn off the muscles of the legs and lower back from work and isolate the muscles of the shoulder girdle. Sit on a chair (preferably not high), put the weight on the floor. Perform a snatch of the kettlebell, return it to the sp. and repeat the exercise. Kettlebell snatch on a chair is performed 5 times with each hand.
If you can’t complete this exercise, replace it with regular standing snatches.

The exercise is performed on a chair for the same reasons as the previous one. Likewise, if it is difficult for you, replace it with a regular output with two weights.

The exercise is similar to the single kettlebell swing, but the double kettlebell swing is an advanced version. If you find it difficult to perform this exercise correctly with a full range of motion, grab a heavier weight with both hands and swing with it.

8. Pullover with a kettlebell lying on the floor
Lie on the floor with the kettlebell behind your head. Take a kettlebell reverse grip(i.e. the bottom of the weight should be facing up, not down). On straight arms, do Roundabout Circulation because of the head, which ends in the lower abdomen. If you have ever done a pullover with dumbbells, then you will understand what we are talking about. Do 10 reps.

After completing all 8 exercises, rest, but do not sit down, it is better to walk around and breathe deeply, so the load on the heart will be less. Over time, try to reduce your rest time. Perform three approaches, i.e. three circles of 8 exercises. After that, you can safely rest.

This complex should be performed no more than 3-4 times a week, because. you must be able to recover next workout. If you want to develop the muscles of the shoulders, arms and chest, as well as increase your strength, then this complex will help you with this. It can be performed in combination with cardio (weight cardio complexes and running, etc.). Those. on Monday, Thursday, Saturday, perform a kettlebell complex for the muscles of the shoulder girdle, on Tuesday and Sunday - give the body aerobic exercise. It all depends on your individual abilities and well-being.

In the formation of a beautiful symmetrical silhouette for girls or the creation of a “triangle” figure for men important role plays development deltoid muscles, that is, the superficial muscles of the shoulders. There are a lot of exercises for this muscle group. Some of them are isolated, which allow you to pump this particular area, others are basic, which involve almost the entire body. Today we will talk about the second option, namely the standing dumbbell press.

Standing dumbbell press. What muscles are working?

As we have already noted, this exercise belongs to the base. It allows you to increase muscle mass and give the shoulders the desired rounded shape.

The deltoid muscles consist of three small bundles - the anterior delta, middle delta and back delta.

In this exercise, the front deltas are loaded, first of all. To a slightly lesser extent, the middle deltas are included in the work. rear deltas practically do not participate.

Muscles that help with exercise (synergists): middle and lower trapezium, triceps, pectoral muscles, dentate muscles of the press.

For stabilization, the long head of the triceps, biceps, top part back (top of the trapezoid).

Depending on the position of the hands, the load can be slightly redistributed between the bundles of deltas, but not significantly.

Benefits of Standing Dumbbell Press

The benefits of this exercise should be considered in comparison with other types of exercises that are used to work out the deltoid muscles - these are, for example, the dumbbell bench press or the barbell bench press, as well as some isolated shoulder exercises.

• The standing dumbbell press, unlike the barbell press, allows both hands to act independently, developing the weaker side and allowing it to catch up in strength and symmetry to the other.
• The amplitude when working with dumbbells can increase significantly in comparison with the bench press.
• The seated dumbbell press isolates the shoulder girdle somewhat, minimizing the work of the stabilizers and associated muscles. And this is not bad for the purposeful increase in the muscles of the shoulders, but it interferes with the development of strength and improvement in other exercises.
• The next advantage follows smoothly from the previous one. The standing dumbbell press allows you to increase the overall strength of the athlete (like all basic exercises), as well as tighten the results of the bench press.
• During the standing dumbbell press, it is activated and worked out a large number of muscles and joints, the body learns to act cohesively, the athlete begins to feel and control the muscles of the body better.
• Get injured when isolated exercise on deltas is easier, since these beams are initially quite small and weak. With the standing press, the load is distributed evenly, which minimizes the possibility of injuring the shoulder.

However, it should be understood that if you are configured to work with big weights, the dumbbell press will not work, since the total weight of the dumbbells will always be less than what is possible to press with a barbell.

Standing dumbbell press options

There are several variations of this exercise that allow you to slightly shift the emphasis of the load between the deltas and perform different tasks.

Standing dumbbell press with both hands

Consider first the classic version of the exercise, in which the athlete simultaneously raises both arms.

Exercise technique:

1. We take dumbbells in our hands and stand straight.
2. We put our legs approximately shoulder-width apart, feet parallel to each other.
3. We raise our arms with dumbbells so that the shoulders are parallel to the floor, and the angle at the elbows is about 90 degrees.
4. As you exhale, raise your arms with dumbbells up, but without straightening your elbows to the end.
5. At the top point, try not to hit the dumbbells against each other: they should not converge.
6. Hold at the top for a couple of seconds and inhale as you return to the starting position.

If you are doing an exercise with the aim of increasing muscles, then do 6-8 repetitions in 3-4 sets. In this case, it is desirable to take more weight.

If your goal is to increase endurance or lose weight, do 10-12 repetitions in 4-5 sets, but with less weight.

Standing Dumbbell Press Alternately

Based on the fact that deltas are often weak muscles, for beginners, the bench press can be a bit difficult. In this case, you can try to press the dumbbells alternately. However, with a large weight, this option is difficult to do - there is no counterweight. The method of performing an alternate bench press is almost the same as the previous version.

Exercise technique:

1. We stand straight, feet shoulder-width apart, raise the dumbbells above shoulder level.
2. With an exhalation, we squeeze one dumbbell up, on the exhale we return the hand to its original position and on the exhale we squeeze the other.

Do 6-8 reps with each arm for 3-4 sets if you are doing a muscle-building exercise. And 10-12 reps for 4-5 sets if you're looking to build endurance or lose weight.

Video: dumbbell overhead press technique while standing alternately

Overhead Dumbbell Press Video

Standing dumbbell press with one hand

This exercise is also a great option for a beginner and allows you to properly master the technique. In addition, this option is suitable for an athlete who wants to achieve symmetry or has a shoulder girdle injury, and can use a different weight for each arm. Standing with one hand is convenient to perform not only with dumbbells, but also with a kettlebell.

Exercise technique:

1. The starting position is the same as in the previous versions: we put our feet shoulder-width apart, keep our back straight, tighten our stomach, tighten our abs.
2. The difference lies in the fact that we take the projectile only in one hand, the other can be placed at the waist.
3. Hold the dumbbell at shoulder level, elbow bent at an acute angle.
4. With an exhalation, we begin to squeeze the dumbbell up, do not straighten the elbow to the end.
5. After 10-12 repetitions with one hand, we perform the exercise with the other.

Standing dumbbell press with wrist twist

All of the above types of dumbbell presses can be performed by turning the brushes inward during the movement so that they are parallel to each other. In this way, we increase the emphasis on the front delta and include more pectoral muscles in the work, just like in the Arnold press exercise, which is aimed at simultaneously working out the chest and shoulders.

Why is it important to do this exercise and alternate the press with different hand positions? As we have already said, the pectoral muscles help to perform this movement, and without well-developed pectoral muscles, pressing with a lot of weight and good amplitude will not work. In addition, you can improve your performance in the bench press.

Exercise technique:

1. Regardless of which type of bench press (simultaneous, alternate or with one hand) you choose, we stand in the starting position - legs shoulder-width apart, shoulder blades are brought together, chest is open, eyes are directed straight ahead.
2. Hands with dumbbells are held at shoulder level or slightly higher. The palms are facing forward.
3. On the exhale, we begin to squeeze the dumbbells up, at the same time turning the brushes so that they look at each other at the top.
4. On an inhale, return to the starting position and repeat.

We do the exercise for 6-8 repetitions, 3-4 working approaches to increase muscle volume. Or 8-15 reps, 4-5 sets for drying and improving endurance performance.

The most common mistakes newbies make are:

• The exercise can be difficult at first, because the deltoid muscles, as we have already said, are initially small and rather weak, so many, when performing this exercise, actively include the body in the work, swinging and giving impetus for easier squeezing of the dumbbell.
• The mistake is to perform the exercise in jerks or at high speed.
• Do not try to follow the movement of your hands by turning your head. Look directly into the mirror if you are not sure of the correct execution, but you do not need to turn your head. This can lead to neck injuries.

• There can be no identical instructions for all athletes regarding the rotation of the hand and the amplitude of movement. If someone can easily perform a bench press in a very large amplitude, and he good results, your joint mobility may not allow you to do it as easily. Look for a position that is comfortable for you.
• Be sure to warm up the shoulder girdle before doing the exercise, otherwise there is a high probability of injury.
• If you have any problems with your back, especially with your lower back, it is best to try the seated press.
• In order for the body not to stagger and sway, it is necessary to keep the press and back under control all the time, not to relax them.

In conclusion, although the standing dumbbell press can give the shoulders an impressive spherical shape, which is so sought after by men, girls should not avoid this exercise. To build muscle and make your shoulders really stand out, you need to work with a lot of weight. If you perform an exercise with dumbbells up to 5 kg for 10-12 repetitions, you can make your shoulders chiseled and attractive.

Video Dumbbell presses sitting up for girls

Analysis of the exercise

The military bench press with dumbbells is one of the main exercises for the development of the deltoid muscles (specifically, the frontal and medial bundles). The inclusion of vertical presses in the program allows you to form total weight shoulders and shape them.

In addition to the target muscles, a large number of stabilizing muscles and assistants are included in the work, namely:

Preparing for execution

Deltoid training requires special attention to the "preparatory" block, since poorly warmed shoulder joints are at high risk of injury. Before performing bench presses, conduct a deep complex warm-up of the body, allocating 10-15 minutes for aerobics and joint gymnastics.

After that, move on to the specialized (target) part - perform several light sets of bench presses with a minimum weight for 15-20 reps.

Proper execution

Mistakes

Efficiency Tips

Inclusion in the program

For beginner athletes, vertical dumbbell presses can be used as basic exercise in shoulder training, more experienced - it is better to leave the dumbbell load for “dessert”, focusing on movements with a barbell. Recommended exercise volume: 6-12 reps in 3-4 sets.

As for the size of the weight used, the rule applies here, which is valid for all exercises: the novice athlete should prioritize the correct biomechanics of execution, and not the weight “value” of the dumbbells - the movement is potentially traumatic for the shoulder, so it’s better to “short” on the load. At first, work out with dumbbells of 2-5 kg, choosing a comfortable load “for yourself”.

For experienced athletes, in order to protect their shoulders, it is recommended to work according to the “pyramid” method, gradually increasing the weight of the weight from set to set.

Contraindications

The alternating dumbbell press with wrist twists reduces the load on the shoulders and is ideal for beginners. strength training.

Muscles involved

The main work is done by the front part of the deltas (anterior bundle), but the pectoralis major muscles (their upper clavicular part) and triceps also work. The muscles of the trunk are also involved, which hold the body in an upright position.

Who is this exercise for?

In fact, this is normal, but at the bottom point you turn your hands so that your thumbs ( inside palms) they are located towards you. Why is this needed? Turning the wrists allows you to reduce the load on the shoulders. This exercise is well suited for those who are just starting to walk in Gym and had never played sports before.

In general, it should be noted that shoulder joint easy to injure compared to, for example, the hip.

The shoulder joint is very mobile, but this is ensured by the fact that it is weakly fixed: a sharp movement can lead to muscle strain or damage to the connective tissue. Therefore, the shoulders should be treated with particular care, if you do not have experience in strength training, then at first it is better to do an alternating dumbbell press with wrist turns on the shoulders.

Doing the exercise

Usually this exercise is performed while sitting on a bench with the back raised vertically. It is desirable that the back is perpendicular to the floor. The torso should be firmly fixed and rest on the floor with legs wide apart.

• In the starting position, the dumbbells should be held in front of you so that the thumbs (inner side of the palm) are turned towards the body.
• Next, you raise one hand and at the same time turn it around so that thumb already looking away from the body.
• After that, the bench press is performed alternately: you raise one hand and lower the other at the same time.

At first it may be difficult to catch the rhythm and do the exercise in sync, but after a few sets you will perform noticeably better.

At first, it is better not to chase the weights in order to perform the exercise correctly. Pay special attention to the back and resist the urge to change the vertical position of the body.