Dumbbell bench press lying on a horizontal and inclined bench

Bench press - exercise for pumping all parts of the chest. To fully utilize the top, bottom and middle of the pectoral muscles, it should be performed at different angles. Consider the bench press in a horizontal position, as well as at an angle of 30, 45, 60 degrees and upside down.

Working muscles

In fact, the dumbbell press affects all the same muscle groups as the barbell press. The main load falls on the chest.

Additionally, the front bundles of deltoids and triceps work. A large number of other muscles in this exercise are activated by an auxiliary principle.

Dumbbell bench press lying on a horizontal and inclined bench

Depending on the position of your body, the load on the pectoral muscles may vary.

  • If you do an exercise on a horizontal bench, the middle part works.
  • By doing the dumbbell bench press on an incline bench, you are loading the top of your chest.

  • And if the bias is reverse, that is, you are lying on the bench upside down - the lower part of the chest ones takes the main burden.

What is the convenient dumbbell bench press

Let's figure out what is so good a bench press with dumbbells. Why is he often preferable to the same basic bench press.

Dumbbell bench press lying on a horizontal and inclined bench

In what cases do you need a dumbbell bench press on an inclined bench, and when is it better to press on a horizontal bench.

Easy start for beginners

When you are first in the gym, taking the bar makes no sense.

Your body has not yet completed the technique, and the muscles will not be able to fully contract to complete all repetitions.

An Olympic vulture weighs 20 kg, for the first bench press in life this can be a lot. Dumbbells will allow you to work out the technique of execution with small weights, which is very important at first.

Over time, the weights will increase, and it will become possible to switch to the bar already. But even in this case, do not forget about dumbbells.

For example, you can perform a bench press dumbbells lying on an inclined bench (or horizontal version) after the bench press.

Dumbbell bench press lying on a horizontal and inclined bench>3>

Ability to "hammer" muscles

After heavy basic exercises, you need to squeeze the remaining strength from the muscles. To do this with a bar is sometimes too difficult. A beginner may not have enough strength and an empty 20 kilogram fingerboard. Therefore, you can refine the muscles of the chest, shoulders and triceps with dumbbells.

Inclined dumbbell press in this case is well suited as the last exercise. After all, if only the chest and part of the deltoids can be used with the wiring, then the dumbbell press at an angle and horizontally allows you to distribute the load on the entire chest, triceps and front bundles of the deltoid muscles.

For a full sense of "failure", you can work with small weights 15-20 times in 2 approaches. The muscles will burn incredibly, after which comes the proper feeling of fatigue.

There is no attachment to the place

We are talking about the fact that for the bench press we need racks, we need a bar.

There is no mobility. Whether dealing with dumbbells.

Dumbbell bench press lying on a horizontal bench is the easiest in this regard. Just look at the bench.And dumbbells can be brought to her anywhere.

At home, you can use lined up stools. Lay down and work.

If you are doing an exercise in the gym, you do not need to remove pancakes from dumbbells, wear new ones. If you plan to deal with several weights - just put them nearby. Finished with some, you can immediately take others and do supersets, circle workouts, etc.

If you plan to do a dumbbell bench press lying on a bench with a positive slope, or, conversely, upside down - it will be a little more complicated. Here you need an inclined bench. However, usually in the gym there are several of them, so there should not be a problem with this.

The advantage of separate weight

When you press the bar, the weight is distributed evenly between two hands. The negative side of this event is this: if one arm is weaker than the other, then you may not finish the exercise.

Because one hand will fall behind. And the second is not able to squeeze the entire bar - hard.

When you work with dumbbells, each one-on-one hand copes with its dumbbells. That is, if one arm is weaker, this will not prevent the other arm from squeezing weight.

In addition, when you work with dumbbells, you spend more energy on holding projectiles.

Since each hand works with its own weight, you can easily lose balance. If one arm didn’t have enough strength to squeeze a dumbbell, you immediately got out of balance. Therefore, the stabilizers of equilibrium intensify and strengthen during such exercises.

Dumbbell bench press lying on a horizontal and inclined bench

When you do a dumbbell bench press on a bench with an inclination upward (45 and 30 degrees) - the weight is mostly distributed between the heels and the pelvis. This position is more stable than lying on a horizontal bench.

Technique of execution

In order to effectively use an exercise, you must first learn how to perform it correctly.

Bench press on a horizontal bench

We choose a dumbbell and a bench. A towel is best placed under the head and back.

Dumbbell bench press lying on a horizontal and inclined bench

The technique is as follows:

  1. We lay down so that the pelvis, back and back of the head were on the bench. Nothing should hang!
  2. We place our legs at an angle of 50-60 degrees, we press the heels into the floor.

    Make sure it’s hard to turn you on its side in this position. If so, you are stable enough and you can begin the exercise. Remember how you lay down. Now sit down.

  3. Dumbbells must first be set so that when you sit down, they are within reach for your hands.

    Take the dumbbells and put them on your knees.

  4. Lie down as you tried before. At the same time, you need to transfer the dumbbells to the chest. Now that you have laid down, stretch your arms so that the dumbbells are at the top, leaving a slight angle in the elbow joint.
  5. You need to turn your arms so that the arms of the dumbbells are parallel and are on the same line, as if you are holding a barbell in your hands.

  6. From this position, we begin to gradually lower the weight down, the elbows move strictly sideways and down.
  7. When your elbows are lowered as low as possible and you feel a stretch in the chest area, it's time to return the dumbbells to their original upper position. We do this as we exhale, release air through our mouths. Inhale through the nose while moving the dumbbells down.

By the way, do not forget about the warm-up approach - 10-15 times with light weight.

Then we take up working weights and do 3 sets of 8-10 reps.

Bench presses at an angle

The dumbbell bench press on an inclined bench differs from the horizontal one in several nuances: the angle of the backrest and your movements.

The dumbbell press on an inclined bench at angles of 45 and 30 degrees makes sense to do after the bench press lying with a barbell.

Dumbbell bench press lying on a horizontal and inclined bench

Once a week, if the bottom of the chest is behind, you can practice the dumbbell bench press lying upside down (degrees 30 or 45 minus).

Dumbbell bench press lying on a horizontal and inclined bench

The technique is the same as with the horizontal version.

Just pay attention to the nuances.

When performing on a bench with a positive slope:

  • Since you are not lying horizontally, you will slide down. To prevent this from happening, slightly raise the edge of the seat. You’ll understand how to do it yourself, because you’ll stop sliding down.
  • Up-down movements are carried out strictly in the vertical axis.

    Thanks to angles of 30 and 45 degrees, the loaded part of the chest changes.

  • Feet should be spaced wider than on a horizontal bench. Thanks to this, you will be more stable.

The dumbbell bench press tilted downward from the chest also requires some knowledge:

  • When your head is lower than your body, more blood rushes to it. This can cause an increase in intracranial pressure, dizziness, darkening in the eyes.

    It is dangerous for people of advanced age to perform such tricks.

  • Taking dumbbells from this position is not very convenient. Here you will need the help of a roommate or trainer.

An exercise is done in 3-4 sets of 10-12 reps. We work to failure! If we hammer a muscle, we work with small weights.

When you finish the dumbbell bench press lying on a bench, leaning down, get up slowly. If you stand up abruptly, there may be problems with your head - it will spin.

Main mistakes

Pay attention to the following mistakes and try to avoid them:

  1. If you choose too much weight, then during execution you will involuntarily make jerks. The movement will be wrong, it will be difficult to stabilize it, but in the end you can simply not maintain weight.
  2. A very important nuance - during the exercise, try to move your elbows to the sides of the body at a right angle.

    That is, the right and left shoulder in the lower position forms one straight line, when viewed from above. When you press your elbows to the body, or hold them closer to your head - the meaning of the exercise is lost.

  3. Incorrect insurance. The whole problem is that most people do not know how best to give dumbbells to an athlete lying upside down. So, he takes one dumbbell himself.

    Lays down on the original, and then you give it a second. Working with a positive angle of 45 or 30 degrees, a person, as a rule, lifts dumbbells himself.

  4. Sometimes such an error occurs: a raised head, glances on the sides, and sometimes it is just a drooping head from the edge of a bench. The head should fit snugly in the back of the bench.
  5. Attempt to do dumbbell press upside down without fixing legs.

    You understand, this is fraught with your debut slide down.

  6. Correct speed of movement is an important component of the success of any workout. We make smooth, slow, clear movements. Technique is the key to achieving the desired results.

Dumbbell bench press and weight growth

To achieve significant muscle growth thanks to the dumbbell bench press alone, including at angles of 30 and 45 degrees, is almost unrealistic.

It is advisable to give the muscles a complex load with weights close to or greater than your body weight (for experienced athletes). This we are talking about men. For women, of course, this framework will be smaller.

If increased mass growth is not one of your priorities, and you just want to keep your muscles toned, you can use the dumbbells to quite efficiently "drive the blood" both while sitting and lying down.

One-hand press

It makes no sense to do a dumbbell bench press with one hand.

Firstly, you strain once again to keep the body in equilibrium. Secondly - why do you need a second hand then?

Dumbbell bench press lying on a horizontal and inclined bench

Dumbbell bench press with one hand lying down - this exercise is more likely for those who for some reason can not use the second hand. Only in these cases should you resort to this option.

Dumbbell bench press on the fitball

For people with a sore lower back, bench press can be problematic. In order to relieve the lower part of the spine, you can perform an exercise on fitball.

With very small weights, this exercise option can be done even during pregnancy.

The dumbbell bench press on the fitball is performed by analogy with the bench press: the technique is the same here, you just lean your upper back on the ball.



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