As soon as this movement is not called. Standing wiring, standing dumbbell abduction to the side, standing forearm abduction, standing forearm abduction, standing dumbbell swings. For simplicity, we will designate it as “raising the arms while standing on the middle delta”, but it is anatomically correct to call it sideways abduction. The number of techniques performed by athletes is even more diverse. Some argue that you need to contrive in such a way as to raise your shoulders and take the dumbbells in an arc. Others - in no case should the dumbbell be raised above the elbow. Still others allow cheating, while others are strictly against it. Fifths generally believe that the movement causes pinching of the nerves in the shoulder joint, and therefore should not be practiced. There are a lot of options, in fact, in fitness we need to master the simplest one, and not try to include “extra” muscles like trapeziums in the process of work.

In fact, dumbbell raises are rarely the cause of injury, except in cases of downright terrifying technique. Individual lifters may throw weights to the head, raise their arms too high, swing aggressively, and rotate their arms backwards at the shoulder joint during the movement. They are at serious risk, but not with muscle strain, as is commonly believed, but with sprains and subsequent inflammatory processes.

The problem with the shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, raising our shoulders and straining the trapezium, we carry bags on one shoulder for a long time, stretching one half of the body and involuntarily contracting the other, and often do sharp arm lifts without warming up. This leads to overload of the joints.

Let's say a person has never exercised. He comes to the gym and begins to perform bench press, bench press in the simulator, sitting, standing, a couple more presses, but with dumbbells. In all of them, the deltoid work and the joint is involved. It is enough to overwork, and make an awkward movement, and you can get an anguish or sprain. Ironically, the injury occurs on the last exercise most often, and this is not some kind of heavy press, but an isolating swing with dumbbells while standing or moving the arm to the side with a cable. The reason here is not in the movement itself, but in the overload of the joint.

Beginners are not recommended to do more than 2-3 exercises of the bench plan in one workout. If there are too many exercises, it is better to leave the leads or swings for an easy session, and not do it when the body has already received a sufficient load. Ideally, a workout should include 1 heavy press, 1 assisted press, and one lying or standing abduction. Only then will the volume be adequate.

Anatomical features are also of great importance. With excessive development of the trapezoid, the athlete will not be able to perform the movement only at the expense of the shoulders. This must be taken into account when choosing weights and start literally with 2-3 kg.

Injuries are often accompanied by inflammation, which is not localized, but spreads throughout the muscle bundle. Often they also affect the nerves, which increases the pain. Shoulder injuries should be diagnosed by a doctor. Home treatment based on guesswork will not lead to anything good here.

Some of them have already been mentioned. Shoulders "suffer" usually due to the exorbitant physical form of diligence of the athlete. Simply put, everyone wants to pump them up faster, as they give the figure an athletic look and therefore turn the training of any part of the body into “shoulders”. This is not rational and leads to injury. A novice athlete should not swing his shoulders on the same day with his chest and back.

There are two main rules for compiling a split for beginners:

• If you are doing standing or seated presses on the day of your shoulder workout, it does not need to be attached to your chest or back. Do shoulders and legs like old school athletes, and stay healthy;
• If there is no bench press in the workout, but only abduction and lift-pull, then do the shoulder workout on the day of the light bench press along with the work on the triceps

A shoulder-back workout only makes sense if there is really nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed on the principle of “injury pumping”. But in fitness, this is not typical. Rather, it is a powerlifter's approach.

Important: if a beginner does not yet do a split, arm abductions can replace him with a bench press in some cases. For example, when training was performed on the classic bench press with a barbell, and the front deltas are already overloaded.

This movement has only a few technical features. They are aimed at ensuring that the load does not shift to the anterior and posterior bundles of the deltoid muscles. The front bundles raise their arms, the rear bundles take them back. It's simple - you do not need to allow a swing with a clear emphasis on bringing the shoulder blades together and a swing forward with a swing of dumbbells in front of the chest. Variants with a shift in emphasis and cheating are loved by bodybuilding professionals for one reason only. These people train for years, sometimes decades. It is difficult to “break through” their muscles and surprise them with something. Therefore, they use such strange methods for the layman.

Important: This exercise is rarely performed first in a shoulder girdle workout, but almost always requires a joint warm-up. If you have already done bench and bench presses, you just need to perform a few rotations in the shoulder joint, bringing the arm back. For those who haven't done, a full warm-up is required, with light presses with a bodybar, leads with rubber or no weights.

How to perform the movement:

1. Stand directly in front of the mirror so that you can see your movements;
2. Take dumbbells of the minimum weight in your hands, but such that it is felt;
3. Take the forearm to the side, along an arcuate path, raising the elbow to the side, but not higher than the shoulder;
4. Elbows slightly bent;
5. Dumbbells in the hands unfold in the same direction as the movement;
6. When we bring our hands to the sides, the little finger is at the top, the thumb is at the bottom, this causes the dumbbells to turn;
7. Raising and lowering are performed smoothly and slowly, without cheating by the body and additional unnecessary movements

In normal mode, the movement is performed for 10-12 repetitions. But there are also special cases. For example, a person has very responsive slow muscle fibers and needs high reps or statics, that is, holding dumbbells at the top point. Or a variant with a relatively low repetition mode is possible, if the opposite is true. Here it is important to observe yourself and do what the body responds to.

Important: the exercise should not be performed due to the force of inertia in any of the options. If you need to push with your feet, jump or make body movements, you have taken too much weight, and you need to reduce it.

One arm abduction is an option for those struggling with muscle imbalances or suffering from cheating. You need to take hold of the vertical support with your free hand, and stand up, transferring your weight to the center of the arch of both feet. Then the hand is taken to the side, completely repeating the technique of the main exercise.

Despite the fact that the goal is to defeat imbalances, the movement is done on both sides for the same number of repetitions.

Excessive tilt to the side should be avoided to avoid pinching the nerve and not provoking an inflammatory process.

Movement features

Below are the features of the exercise:

1. This is a muscle isolating movement, no need to take huge dumbbells and try to push them up as best you can;
2. The weight is selected individually, strictly so that it is possible to lift it by reducing the middle bundle of the deltoid, and not including the trapezium and muscles of the body and legs;
3. If cheating cannot be removed at all, you need to make a movement in the “sitting on a bench” position with your back pressed to the back;
4. There is no way to develop a technique? Try to stretch the rubber shock absorber to the side along the abduction path of the dumbbell. Take the lightest one. The tape will teach you how to turn off their work of the trapezius muscles

The list of mistakes for beginners and professionals is almost the same:

1. The desire to pump muscles as quickly as possible, and the choice of too heavy dumbbells, which will certainly interfere with the exercise correctly;
2. Exit on toes, rolls on the foot, changing the position of the legs;
3. Performing movement due to the inclinations of the body;
4. Starting position with the back tilted back;
5. Changing the trajectory of movement, throwing dumbbells to the head;
6. Uneven lift right and left. If you have a curvature of the spine, perform the movement with one hand;
7. Flexion in the hip joint with an inclination forward;
8. Changing the angle in the hip joint as you get tired;
9. Inclusion of extra muscles as you get tired

Shoulder swings are often done as a drop set to induce massive pumping. This is only acceptable if the lifter is experienced and can hold the starting position throughout the exercise.

For those who work with cheating, we can recommend smooth leads on the lower crossover block. This will help to get rid of unnecessary pushes and other movements and will allow you to improve your technique almost instantly. The exercise must be performed regularly, then there will be no big problems with its development.

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.

Training

• 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

Motion

• 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 anterior bundle of the deltoid muscle is also worked out, since it takes on the load from holding the weight. The muscles of the body, abs, legs, forearms and arms work as stabilizers.

Training

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 do a full joint warm-up and several sets in the butterfly simulator 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 properly work out the target muscles. Therefore, with the “inserted” elbows, the exercise does not need to be done.

You should not imitate 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 “layout” on an 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 musculature and significant muscle mass strive for muscle isolation. 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 option is to perform an isolating movement immediately after the 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.

The frequency of the exercise depends on the training plan. In the training of benchers and powerlifters, “wiring” can occur up to 3-4 times a week, as an auxiliary exercise for chest development. Bodybuilders are more resourceful. Those who specialize in the chest, and do two workouts of this muscle group, can do the wiring twice. Does it make sense to alternate light and heavy workouts? Yes, if it comes to adequate planning.

The movement comes close enough to strength training in its style, so you need to do it with good technique, and watch your body position throughout the exercise.

Video Breeding dumbbells lying for girls

Analysis of the exercise

Wiring dumbbells lying on a horizontal bench, evenly distributes the load over the entire outer surface of the pectoral muscles. In addition, the anterior bundles of the deltoid muscles are involved in the active phase of work. In the exercise, one shoulder joint works, which means that we classify the lying dumbbell breeding as an isolating exercise.

Preparing for the exercise

As a rule, the reduction of dumbbells lying down comes after the basic exercises, that is, this should be the end of the workout. Therefore, it is assumed that the muscles are already warmed up and the risk of injury is minimal. In all other cases, you should thoroughly stretch the muscles of the chest, stretch them and start the set with a minimum weight to avoid tearing the muscles.

Traditional mistakes

Laying dumbbells lying on a bench is an exercise close to strength work, it requires exceptionally clear technical execution. To achieve this level, you need to know the most common mistakes and avoid them:

Effective load dosage

There are many concepts for using dumbbell flyes while lying on a bench. Professionals do it as the main one, but this is not suitable for beginners. For beginners, it would be better to combine this exercise with a bench press and push-ups on the uneven bars. Wiring is done after the main strength exercise, it can be alternated with bars. It is optimal to do the exercise 1-2 times a week. The number of approaches can vary from 3 to 5, repetitions 8-12.

It should be remembered that, despite the complexity, the layout of dumbbells lying on a horizontal bench is an additional, lead-up exercise, it cannot fully replace bench presses on a horizontal bench and at an angle.

In this article, we will discuss a fairly popular exercise in bodybuilding, which is called - breeding dumbbells lying on a bench. We will discuss it from beginning to end, consider which muscle group the wiring affects, how to perform this exercise correctly, analyze the various variations of the execution and give many useful recommendations so that you can use it as effectively as possible in your workout.

What muscles are pumped by dumbbell wiring?

Since ancient times, a well-developed chest in men was considered a sign of masculinity, strength, courage and heroism. To this day, this muscle is one of the most popular parts that bodybuilders pump to look bigger and more spectacular on stage. It is on this muscle group that such an isolating exercise as “raising arms with dumbbells lying down” is directed.

Isolation exercises- these are exercises in which the movement occurs in one joint, and the load purposefully falls on a separate muscle, that is, a movement in which the athlete works out a separate part of the body, such as biceps. Such exercises serve to ensure that the return from training on a particular muscle is as effective as possible. How it works? You perform a basic exercise, for example, which is aimed at working out the muscles of the back, after that, in order to refine the target muscles, you should perform several isolating exercises, so to speak, “finish off” the muscle, for example:. If we take into account where not only the target muscle, but also many other connecting, small muscle groups take an active part in the work. Due to the large number of muscles involved, the target may not receive the necessary load, so that this does not happen, isolation is used in addition. This is the essence of isolation exercises. You can learn more about this category of exercises.

In addition to the chest muscles, in this exercise, many muscles receive a static load, that is, holding the weight of the body in the same position. For example, the forearms (hands) hold dumbbells, the biceps and triceps help keep the arm in one position without bending or unbending it.

As for the pectorals, when we perform the spread of the arms to the sides while lying on the bench, the main part of the load is received by the external section of our muscle group. The greatest leverage in this exercise in terms of biomechanics is obtained at the bottom point. It is at the bottom point that the athlete stretches the pectoral muscles and the wiring, like no other exercise, is directed exclusively to the outer part of the thoracic region. That is, by performing dilution of the hands, we stretch the muscles of the chest as much as possible. In this exercise, you can perform the maximum amplitude. At the same time, as the dumbbells rise to the starting point, the load on the thoracic region decreases.

Also, if you perform the exercise on an incline bench, the upper part of the pectoral muscles will also receive the load, but still the main part of the load will be concentrated on the outer part. Many people think that it also pumps the middle of the chest well, this opinion is erroneous.

Description of the exercise

Taking into account the fact that the exercise is isolation, respectively, the weight that the athlete must take is much less than in the basic exercises. For many, this will seem like a very big minus, since most people are used to believing that the more weight, the better the result in terms of mass. This is not true. The weights become smaller, since the exercise is isolated, in fact one muscle works, respectively, the load drops. Plus, one joint is involved in the movement, which also reduces the ability to lift the same weights as in the base.

Types of breeding dumbbells lying on a bench

In the gym, there are a sufficient number of types of this exercise. More precisely, not types, but options, each of which is aimed at working out a specific section of the chest. In my understanding, the chest is divided into 4 sections when it comes to exercises. Here are the 4 parts:

1. The upper part - it can be pumped with basic and isolating exercises on an inclined bench, that is, when the back is at an angle of 30-45 degrees relative to the floor.
2. The lower part - it can be pumped in the same way as the upper part, only the bench will already be tilted down. You can use the same base and isolation with free weights (barbell and dumbbells).
3. Middle of the chest - this part can be worked out well using a crossover on the upper blocks.
4. Outer Chest – A lot of people gossip about the bench press being a basic exercise that engages the entire chest. Of course, it is true, but when an athlete grabs the barbell with a wide grip, for the most part, the lateral muscles, which are located near the armpit, receive the load.

Each of the BREAKING options that we will now consider involves, as we already know, mainly the external part that we just mentioned. So, the variations of the exercise are as follows:

• Raising arms to the sides lying on an incline bench
• Dumbbell layout on a horizontal bench
• Dumbbell row on an inclined bench upside down
• Also, laying dumbbells lying in a block simulator

Many lifters rarely use any kind of downward bending press exercise. The same situation with the wiring of dumbbells. Basically, athletes in the gym are obsessed with the layout on the horizontal and on the incline bench. As for the block version, I have almost never seen how it is performed. In general, the latter options are less popular than the first two.

Exercise technique

As for the technique of performing the exercise, in principle, despite the variety, in all variants, the technique will practically not differ, since the movements are identical regardless of the inclination of the bench.

By the way, about the slope. Very often, many people forget about what angle to put on the bench in order to work out the chest well. Everything is very simple. You can not set the angle of the bench more than 25-30 degrees. Many gyms have benches with a fixed angle, most often the backrest is fixed at 45 degrees. With this inclination, the load that you receive when distributing dumbbells is shifted to the front deltas. That is, the shoulders simply steal the load that we need to work out the chest well. Therefore, if you want to perform bench presses or wiring with an inclination, use benches where you can easily adjust the angle of inclination as you like and always set the back to 25-30 degrees, but no more. As for the horizontal position of the bench, I think everyone understands everything and there is nothing to disassemble, so we move on.

After you have prepared the bench, you need to choose the right weight for the projectile. You can't take too much, but not enough either. Choose the weight of dumbbells based on your physical fitness. Remember that this exercise loads the shoulder joints quite heavily. If you have shoulder problems, it is better not to do this exercise. And in general, any exercise cannot be done through pain, of course, that in this case we are talking about pain in the joints, ligament, etc. If during the exercise there is pain in the muscles in the form of a burning sensation, this is normal, do not worry.

When the bench is ready, the weight is selected, we proceed directly to the execution of the BREAKING. Put the dumbbells in front of the bench, sit on the bench, take the dumbbells in your hands and put them on your knees. This is done to make it more convenient for you to throw (throw) the dumbbells on yourself when you lie down on the bench. In principle, see how you feel comfortable there. If the weight is not large, it is quite possible to lift dumbbells by involving small muscle groups in the work. That is, you lay down, dumbbells lie on your sides, you took them, at the expense of your biceps, pulled them up to your body and squeezed them to their original position (keep dumbbells on straightened arms). But, of course, it is best to do as it was written above, that is, throw dumbbells from your knees. This is very handy when you are working with large weights. Since, if you have equipment with serious weight, you just need to take the correct position and throw the dumbbells correctly, otherwise you can seriously injure yourself (sprains, rupture, joint protrusion from the articular bag, and so on).

When everything is ready, you took the dumbbells, placed them on your lap. Next, you should lean back the body of the body, while helping your knees to throw the dumbbells back to the starting position. Everything is quite simple. If you have any questions, I advise you to watch the video at the bottom of the article from Denis Borisov, where he shows how everything should be done correctly. A useful article, this, of course, is good, but to visually see how this or that exercise is performed is much better, so you can, in principle, and. As for self-study: “If you are doing an exercise for the first time and are poorly versed in its technique, you can’t immediately take large weights or even working ones. Whether you're strong or not, the first thing you need to do is learn proper technique, and that needs to be done with light weights."

Once you have taken the starting position, you can begin to perform the wiring. Regarding the legs, I would like to say a few words. Many do not know, but if you throw your legs on the bench, the load on the pectoral muscles increases. Due to this "chip" you can work out the chest more concentratedly. Why is the load increasing? Everything is very simple. The fact is that while the athlete lies down on the bench, in the lower back, where the long muscles (extensors of the back) are located, a slight deflection forms, so to speak, a “mini-bridge”. It makes your work easier by including extra muscles in the work. When we put our legs on the bench, this bridge is removed and the load on the chest increases.

Many recommend throwing your legs on the bench in absolutely every chest exercise (bench press or wiring). In principle, this makes sense, however, when an athlete works with fairly large weights, for example, in the bench press, you need good safety net and a stable body position, and when we put our feet on the bench, it becomes very easy to lose balance, so if you perform arm extension with dumbbells, you can practice legs on the bench. You can also do it in pressing exercises, such as: dumbbell bench press and bench press, but if you are not working with large weights.

The first time you do an exercise with your legs thrown up, you will be slightly uncomfortable and unusual, but this is for the first few times. With experience, you will get used to doing this. In wiring, of course, you always need to place your feet on the bench, because the main task is to work out the thoracic region as efficiently as possible.

When you have taken the starting position, thrown the dumbbells up, placed your feet on the bench and raised the dumbbells to the highest point, that is, when your arms are straightened, but slightly bent at the elbow joint, and your palms are facing each other (this is called a “neutral grip”), you can start doing the exercise. This will be your starting position.

Starting to perform the exercise, take a deep breath. This is done in order to expand your chest so that the chest muscles spread out over it, and it is easier for you to stretch them to the bottom point. We begin to smoothly breed dumbbells, without sudden movements. You can lower your arms to chest level or slightly lower. At the bottom point, you should make a short pause - 2 seconds, after which, smoothly return the dumbbells to their original position. It is very important not to forget about proper breathing during the exercise. When breeding, we inhale, with an effort (that is, bringing our hands together) we exhale.

Like any other movement, you need to do everything smoothly, without sharp jerks, in order to protect yourself and your joints from injury. It is necessary to concentrate on the work of the muscle group. That is, direct all attention to the chest. Another important point is - GRIP POWER. You may not believe it, but when you tightly squeeze your hands, repetitions will be easier for you due to the fact that there is full concentration on the work of the muscles. In general, all this was described in detail. If you want, grip strength matters a lot.

If you are a beginner athlete, in principle, this article can be completed. For experienced athletes who want to try something new (if, of course, they have not tried it yet), when breeding dumbbells, you can supinate or pronate the hands, that is, turn them in one direction or another. SUPINATION- this is such a variant of the exercise when the athlete turns his hands inward, that is, the little fingers turn towards the face.

• Lying on a bench, raise your arms with dumbbells straight in front of you. The grip is neutral (palms facing each other).
• Spread your arms slightly bent at the elbows to the sides so that the dumbbells are at chest level.
• Raise the dumbbells to the starting position.

Description of the exercise

grip. The spreading exercise is most effective with a neutral grip, however, as an option, a direct grip (palms on top) can also be used.

Range of motion. The lower you lower the dumbbells, the higher the degree of stretching of the pectoralis major muscle will be, but the likelihood of injury increases. Therefore, the lowest point of the trajectory of movement should be at chest level.

Perform movements in such a way that the dumbbells do not touch each other in the upper part of the amplitude. With this performance, the muscles are constantly in a tense state.

To reduce the load on the elbow joints - the arms should be slightly bent. Perform the exercise smoothly, without sudden movements.

If the exercise is performed incorrectly, the arms are bent at the elbows and, thus, you are doing a bench press, and not spreading your arms. At the same time, working weights increase, but the load on the upper chest decreases.