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 form total mass 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

Alternating press dumbbells with wrist twists reduce stress on the shoulders and are 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 arms so that your thumbs ( inside palms) they are located 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 walk in gym and before that he was not fond of sports.

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 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 thumbs(the inner side of the palm) were turned towards the body.
• Then you raise one hand and at the same time unfold it so that thumb already looking 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. Special attention face your back and resist the urge to change your upright position.

In the formation of a beautiful symmetrical silhouette for girls or creating a "triangle" shape for men important role plays the development of the deltoid muscles, that is superficial muscles shoulders. There are a lot of exercises for this muscle group. Some of them are isolated, which allow you to pump this particular zone, 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 basic ones. It allows you to build up muscle mass and give the shoulders the desired rounded shape.

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

In this exercise, the front deltas are primarily loaded. To a slightly lesser extent, middle deltas are included in the work. The posterior deltas are practically not involved.

Muscles that help to perform exercises (synergists): middle and lower trapezius, triceps, pectoral muscles, serrated muscles of the press.

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

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

Benefits of the standing dumbbell press

Advantages of this exercise should be considered in comparison with other types of exercises that are used to work out the deltoid muscles, for example, a seated dumbbell press or a standing barbell 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 compared to a barbell press.
• The seated dumbbell press somewhat isolates the shoulder girdle, minimizing the work of the stabilizers and associated muscles. And this is not bad for a purposeful increase in the muscles of the shoulders, but it interferes with the development of strength and the improvement of performance in other exercises.
• The next advantage flows smoothly from the previous one. Pressing dumbbells while standing allows you to increase the overall strength of the athlete (like all basic exercises), as well as tighten the bench press results.
• During the standing dumbbell press, a large number of muscles and joints are involved and worked out, the body learns to act together, the athlete begins to better feel and control the muscles of the body.
• Get hurt when isolated exercise on deltas it is easier, since these beams are initially rather small and weak. With a standing press, the load is evenly distributed, which minimizes the possibility of injury to the shoulder.

However, it should be understood that if you are determined to work with large weights, the dumbbell press will not work, since the total weight of the dumbbells will always be less than that which 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 bench press with two hands at the same time

Let us first consider the classic version of the exercise, in which the athlete raises both arms at the same time.

Exercise technique:

1. We take dumbbells in our hands and stand straight.
2. We put our legs approximately shoulder-width apart, the feet are 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, try not to hit the dumbbells against each other: they should not converge.
6. Hold at the top point for a couple of seconds and, with a breath, return to initial position.

If you are doing an exercise to increase muscle, then do 6-8 reps in 3-4 sets. In this case, it is advisable to take more weight.

If your goal is to increase endurance or lose weight, perform 10-12 reps in 4-5 approaches, but with less weight.

Standing dumbbell press alternately

Based on the fact that deltas are often weak muscles For beginners, the standing press can be challenging. In this case, you can try alternately pressing the dumbbells. However, with a lot of weight, this option is difficult to do - there is no counterweight. The method of performing the alternating 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, as we exhale, we return the hand to its original position and as we exhale, we squeeze the other.

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

Video: technique for performing overhead dumbbell bench press alternately

Video overhead dumbbell bench press alternately

One-handed dumbbell press

This exercise is also an excellent option for a beginner and allows you to master the technique correctly. In addition, this option is suitable for an athlete who wants to achieve symmetry or is injured. shoulder girdle, and can use a different weight for each hand. The one-handed press 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 legs shoulder-width apart, keep our back straight, tighten our stomach, tighten the press.
2. The difference is that we only take the shell in one hand, the other can be placed on the waist.
3. We hold the dumbbell at shoulder level, the elbow is 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, perform the exercise with the other.

Standing dumbbell press with a twist of the brushes

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

Why is it important to do this exercise and alternate the bench press with different arm sets? As we have already said, the pectoral muscles help to carry out this movement, and without well-developed pectoral muscles press with a lot of weight and good amplitude will not work. Plus, you can improve your bench press performance.

Exercise technique:

1. Regardless of which type of bench press (simultaneous, alternate or one-handed) you choose, we stand in the starting position - legs shoulder-width apart, shoulder blades are brought together, chest open, gaze is directed straight ahead.
2. Keep your hands with dumbbells at shoulder level or slightly higher. The palms look forward.
3. As we exhale, we begin to squeeze the dumbbells up, while simultaneously expanding the brushes so that they look at each other at the top.
4. On inhalation, we return to the starting position and repeat.

We do an exercise for 6-8 repetitions, 3-4 working approaches to increase muscle volume. Or 8-15 times, 4-5 sets to dry and improve endurance performance.

The most common mistakes beginners make:

• The exercise can be difficult at first, because the deltoid muscles, as we have already said, are initially small and rather weak, therefore, many, performing this exercise, actively engage 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 in the mirror if you are not sure of the correct execution, but you do not need to turn your head. This can lead to injury to the cervical spine.

• There cannot be the same instructions for all athletes regarding hand rotation and range of motion. If someone manages to perform a press in a very large amplitude without any problems, and he nice results, your joint mobility may not allow you to do this as easily. Look for a position that is comfortable for you.
• Be sure to warm up your shoulder girdle before doing the exercise, otherwise injury is likely.
• If you have any back problems, especially your lower back, it is best to try the seated press.
• In order for the body not to stagger or sway, it is necessary to keep the abs and back under control at all times, not to relax them.

In conclusion, we note that while the standing dumbbell press can give the shoulders the impressive spherical shape that men so strive for, girls should not avoid this exercise. To build muscle and make your shoulders truly outstanding, you need to work with a lot of weight. If you do a dumbbell exercise up to 5 kg for 10-12 repetitions, you can make your shoulders chiseled and attractive.