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

Muscles worked

The main work is performed 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 keep 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 (the inner side of your hand) are towards you. Why is this needed? The twisting of the wrists helps to reduce the strain on the shoulders. This exercise is well suited for those who are just starting to go to the gym and have not been fond of sports before.

In general, it should be noted that the shoulder joint is easily injured compared to, for example, the hip joint.

The shoulder joint is very mobile, but this is ensured by the fact that it is weakly fixed: a sudden movement can lead to muscle stretching or damage to the connective tissue. Therefore, the shoulders should be treated especially carefully, if you do not have experience in strength training, then at first it is better to do the alternate dumbbell press with turns of the wrists 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 body should be rigidly fixed and rest on the floor with wide-spread legs.

• 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.
• Then you raise one hand and at the same time unfold it so that the thumb is already looking away from the body.
• After that, the press is performed alternately: you raise one hand and lower the other at the same time.

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

In the beginning, it is best not to chase the weights in order to do the exercise correctly. Pay special attention to your back and resist the urge to change your upright position.

Video Sitting dumbbell presses for girls

Analysis of the exercise

The seated military press with dumbbells is one of the main exercises for the development of the deltoid muscles (specifically, the frontal and medial beams). The inclusion of vertical presses in the program allows you to build the total mass of the shoulders and give them shape.

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

Preparation for execution

Deltoid training requires special attention to the "prep" block, as poorly warmed shoulder joints are at high risk of injury. Before doing the bench press, do a deep, comprehensive body warm-up, allotting 10-15 minutes for aerobics and joint exercises.

After that, go to the specialized (target) part - do a few light sets of presses with a minimum weight of 15-20 reps.

Correct execution

Errors

Efficiency tips

Inclusion in the program

Novice athletes can use vertical dumbbell presses as a basic exercise in shoulder training, for more experienced athletes, it is better to leave the dumbbell load for "dessert", focusing on barbell movements. Recommended amount of exercise: 6-12 reps in 3-4 sets.

As for the size of the weights used, the rule applies here, which is true for all exercises: a beginner athlete should prioritize the correct biomechanics of execution, and not the weight "nominal" of the dumbbells - the movement is potentially traumatic for the shoulder, so it is better to "miss" the load. At first, do it with 2-5 kg ​​dumbbells, choosing a comfortable load "for yourself".

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

Contraindications

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

1. Press the weights up from a prone position (the exercise is similar to the press of dumbbells) x10
2. Row of weights in the slope x 5
3. Alternate bench press standing x 5

4. Reverse exit with weight x 5
5. Snatch of kettlebells sitting on a chair х 5
6. Exit with two kettlebells sitting on a chair x5
7. Swing (swings) with two weights x 5
8. Pullover with a kettlebell lying on the floor x 10

Complex implementation. Warm up thoroughly before performing. Emphasis should be placed on the shoulder girdle and joints. Swing your arms clockwise and counterclockwise, rotate your arms over your head, pick up a rope or rope and, straightening in front of you, perform eights with your arms around your body. Then take the weight and squeeze it over your head. Walk in this position for 10-20 seconds to stretch your joints, then switch arms. When you feel ready to start, finish your warm-up. Remember that warm-up serves not only to warm up muscles and joints and prevent injury, but also to maintain the correct mental state.

The complex is performed in 3 approaches. Those. you must complete all 8 exercises without rest in between. After that, you can rest for 1-3 minutes and do all eight exercises again. And so three times.

Weights weight. The purpose of the complex is a balanced development of strength and an increase in muscle volume, therefore, the weight of the kettlebells should be selected accordingly. If you are a beginner, try a set with 16 kg kettlebells. You must choose the weight of the kettlebell yourself so that you can perform the required number of repetitions, but not with ease, i.e. the weight of the kettlebells should not be "warm-up".

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

You need to do 5 reps. If you find it too easy to do 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 the muscle.

After the first two exercises, the muscles feel rather tired, but you need to tense up and do 5 presses with each hand. Stand in the starting position (weights rest on the forearms and chest, back straight, feet 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 performing a bench press, firmly squeeze the handles of the kettlebells, try to strain the whole body. Do the push-up as you exhale.

If you usually do this exercise with a weight of 16 kg, try 5 reps at a higher weight. At first it will be hard for you, the weight will fall, but over time you will adapt. As you exercise, press your elbow against your torso to stabilize your arm. After that, the exercises on the chair begin.

A kettlebell jerk on a chair is performed to disengage the muscles of the legs and waist from work and isolate the muscles of the shoulder girdle. Sit on a chair (preferably not high), place the kettlebell on the floor. Perform a jerk of the weight, return it to the I.p. and repeat the exercise. The dumbbell jerk on the chair is performed 5 times with each hand.
If you can't do this exercise, replace it with regular standing jerks.

The exercise is performed in 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 one-kettlebell swing, but the two-kettlebell swing is a harder version. If you find it difficult to do this full range exercise correctly, grab a heavier kettlebell 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. Grab the kettlebell with a reverse grip (i.e. the bottom of the kettlebell should be facing up, not down). On straight arms, perform a circular motion from behind the head, which ends in the lower abdomen. If you've ever done a dumbbell pullover, you'll know what this is about. Do 10 reps.

After completing all 8 exercises, rest, but do not sit down, it is better to walk and breathe deeply, so the load on the heart will be less. Try to shorten your rest time over time. Follow 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 should be able to recover before the 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 loads (kettlebell lifting and jogging, etc.). Those. on Monday, Thursday, Saturday perform a kettlebell lifting complex for the muscles of the shoulder girdle, on Tuesday and Sunday - give the body an aerobic load. It all depends on your individual abilities and well-being.