FitNavigator. ru / edition
The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .
Not everyone has the opportunity to go to the gym.
Many athletes begin to train at home. If you want to train your pectoral muscles and triceps at home, then you will not find exercise better than a dumbbell bench press lying on the floor. This exercise is the most safety of bench presses. We suggest you familiarize yourself with the technique of its implementation.
Why lying on the floor?
Training at home does not always allow the use of full-fledged simulators.
Not everyone has the opportunity to buy a bench for bench press and other equipment. But dumbbells are usually not so expensive, and do not take up much space. In such a situation, when there are no other options, you can quite successfully perform bench exercises at home.
When the bench press is on the floor, whether it is a barbell or dumbbell significantly reduces the risk of injury. This is possible due to the limited amplitude of the movement of the hands, and injuries mainly arise due to excessive amplitude.
The middle part of the chest and triceps are loaded as much as possible. Stretching of the pectoral muscles, as in the case of the bench press, does not occur.
Performing an exercise at home does not imply any complex movements - everything is quite simple:
- Take a comfortable position while lying on your back, bend your legs slightly at the knees while feet should be on the floor. Try to choose a surface of medium hardness so that it is not too soft or hard: it is optimal to lay a rug on the floor.
- Take dumbbells in your hands, spread your arms to the sides, bend at the elbows, shoulders should rest on the floor, forearms should be upright.
- Squeeze the dumbbells until the arms are fully extended, hold for a couple of seconds and return to the starting position. When lowering your elbows to the floor, do not let your muscles relax.
- Do the required number of repetitions, usually 10-12, then rest and proceed to the next approach.
Do not forget that the feet should be in a stable position, the back and buttocks should be fully pressed. This will allow you to perform the exercise correctly and without injuries.
When performing this press, variations are possible, for example, you can hold the dumbbells in the initial position in parallel, and when moving turn them up gently so that they are on the same line at the top. Or, along the entire course of the movement, keep them with a neutral grip (parallel to each other).
Another option for performing this exercise can be a dumbbell bench press with one hand.
One-handed dumbbell press at home makes few athletes. It is considered less effective for pectoral muscles, compared with a conventional bench press.
This is due to the fact that this technique requires greater concentration, it is necessary to stabilize the body more due to a shift in the center of gravity. Accordingly, the working weight is reduced. However, exercise is very useful in the presence of muscle asymmetry. It is also good for general physical fitness, as it involves more muscle.
Performing a movement with one hand, you concentrate all your attention precisely on the muscles of that arm and that side of the chest that is currently working.
Another advantage of one-armed exercises is freedom of movement. No need to align one dumbbell with another. You can fully concentrate on the work of the muscles.
One-handed dumbbell bench press at home is practically no different from conventional bench press. Do not forget that your shoulder blades should fit snugly against the floor and should be flattened.
Do not get hung up on just one exercise. Even without sports equipment at home, you can draw up a training plan, which, in addition to the bench press, includes push-ups with different arm settings and wiring with dumbbells.
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FitNavigator. ru / edition
The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists.
Our team. .