Press of dumbbells sitting: proper exercise technique, common mistakes

In recent years, you can watch as the rising number of people who are watching their figure and physique. And it's actually very good. Many people go to gyms, some are engaged in the home or in specially equipped areas, but all these people are united by one thing - practice.

Many famous bodybuilders and bodybuilders say that the most difficult to pump the shoulder girdle. Due to the large number of small muscles of the beautiful relief may take years of hard training. In this article we will discuss one of the exercises, which promotes muscle growth in this area, we explain the implementation of technology and its variants.

Many famous bodybuilders this exercise is one of the most popular in their arsenal. It comes to action, named in honor of one of the greatest men of all time, Arnold Schwarzenegger. Accordingly, it is called - "Arnold press" or dumbbell bench sitting. The fact that this activity is mainly performed while sitting, thereby giving a tremendous strain on the shoulders. We proceed from words to action and finally see what it is and what it "eat".

The History of

From the name you can guess logically that this exercise came up with the same Arnie, but it is not a fact. Many athletes use it to Schwarzenegger. Arnold liked this kind of physical activity is very strong, since it is working on the deepest beams deltoids. He used this exercise immediately prior to the competition, as when it is running very well drawn deltoids, finding a certain shape. For this reason, many professional bodybuilders are advised to carry it with low weight at the end of training. Since analogues it has virtually no, but there are two variations of its execution - standing and sitting. It should be noted that perform better than sitting, as in this case, excluded moments cheating. Gradually move on to the technique of execution of this wonderful exercise.

Technology bench press with dumbbells sitting

In order to perform this type of exercise, you will need only a dumbbell with warm-up and operating weights and a bench with a vertical back.

1. Sit on the bench and came back to hug her back. Legs are bent at the knees at an angle of 90 degrees and see to it that the feet never left the ground.
2. Take a dumbbell and lift bent at the elbows at neck level. Make palms facing you and your elbows are parallel to the legs. This situation will be the source.
3. On the inhale, lift the dumbbell to the maximum height, it does not tear off the back of the bench and your feet do not help themselves. Feet should be "glued" to the floor. Do not lift your head to help yourself, look should be directed straight ahead.
4. Start to let dumbbells and when pass the level of the head, unfolding his hands, palms facing you.
5. After turning slowly bringing his hands together. Once reduced, divorce dumbbell in different directions while rotating the hand backwards (in the previous paragraph).

Bench standing or sitting?

If you look at the two exercises closely, you will notice that the bench Arnold standing and sitting - it's two different versions. When the standing, the most developed side of the delta. Although it is possible to observe the work of the triceps and trapezius beams.

However, you can say that the bench press with dumbbells sitting on his shoulders for those who are gaining weight. If you do standing, the force will increase. If you want to increase the strength of the triceps to increase the weight lifted, you need to take advantage of the bar zhimom narrow grip. But also to those who work to increase their own power performance, it is recommended to perform lightweight presses sitting. Grab a dumbbell with light weights and do 4-5 drop-sets of 5 reps.

The errors that are repeated often

Of course, in our case with no errors in the implementation it is very difficult to do. At first, any novice or even an amateur may experience some difficulty with this exercise. the use of cheating in the approach stands out from the small, but also effective shortcomings. Do not perform jerky movements and even more so do not include the work of the head.

The first faux pas

The first and most common mistake - this is not rectified before the end of the hand. At the time of bench press with dumbbells due to head sitting on it at some point in the delayed half-bent position and lowered. If you perform so set, that is not the maximum effect on latissimus, trapezius and deltoid muscles of the back middle.

The second error in the performance of bench press with dumbbells sitting Arnold

The second mistake - is the lack of warm-up before the action. In itself, the exercise should be carried out at the end of a workout, or should hold a very good muscular heating to ensure that they have acquired a certain elasticity.

The third error

The third error is most often refers to the newcomers. A lot of the guys who are trying to jump off the bat. That is to take a very big weight and trying to work with him. Once again, that this exercise perform better in a number of you raised kilogram, and the quality of the implementation approach.

The fourth flaw

The fourth error belongs to all, and even the veterans of bodybuilding. It lies in the fact that some years do not change their exercise. And sitting in the bench press with dumbbells, to feel the effects, and not stagnation at the same place, it is necessary from time to time to change the trajectory and the order of the exercises.

The fifth - the most severe error

Finally, the fifth error - this is one of the worst mistakes in the lift dumbbells while sitting up, early rotation of the brushes to the torso. In early rotated off of the work of the anterior bundle of the deltoid muscle, and therefore exercise in every way loses its meaning. Brushes should begin to rotate when your hands are imaginary line top of the head.

A word of advice for the effective execution of the exercise.

• In this exercise, the muscles are actively involved shoulder-rotator cuff. It is believed that they are much weaker than the deltoid muscles, so you should do the exercises with small weights in order to avoid serious injury.
• Observe the correct implementation and do not rush. If you need help, ask a nearby hedge you.
• Do not rush to exhale. When the bench dumbbell sitting, respiratory arrest may play an important role in keeping your torso.
• Harvest and lower smoothly, without making any sudden jerks. It is known that such actions could adversely affect the condition of the spine.

And finally worth quoting words of a man who was named in honor of the exercise, which is discussed in this article. "Iron Arnie" said: "For me to live - it is constantly experiencing hunger meaning of life - not just to exist or survive is necessary to constantly move forward, upward, to achieve, to conquer..." Move up, will achieve its objectives, conquer the top, and then you will be a successful person.