Laying dumbbells lying on a straight and inclined bench

The best additional exercise for the muscles of the chest is the layout of the dumbbells lying down, or, correctly speaking, the breeding. Due to the various angles of the bench, this exercise can pump all areas of the pectoral muscles.

The work of muscles and the place of exercise in training

Breeding hands with dumbbells while lying on a bench is one of the most popular auxiliary exercises for the chest.

Laying dumbbells lying on a straight and inclined bench

The work of muscles during its execution is as follows:

  • The target muscle group is the pectoralis major or pectoral muscles. They account for the lion's share of the load.

  • Deltoids (front and middle bundles) work as assistants.
  • Biceps, triceps and forearm muscles help to keep your hands with dumbbells in a fixed, slightly bent position.
  • The muscles of the abdomen, legs and buttocks stabilize the body.

A properly set technique allows you to simultaneously load the chest and stretch it in the negative phase of the exercise.

Usually the layout of the dumbbells lying on the bench immediately follows the bench press, sometimes several layouts - at different angles.

The most commonly used inclinations are 30 and 45 degrees, as with the bench press. It makes no sense to start training with wiring, even if you have an easy program that day. But to finish - sometimes it’s even necessary.

The inclusion of wiring in the training program is also recommended for girls who want to strengthen their breasts without pumping up the voluminous pectoral muscles.

Choice of weight and execution option

Experienced bodybuilders know very well how to choose the right weight and at what angle do the arms with dumbbells.

Therefore, this moment is dedicated to beginners and those who are still poorly oriented in the gym.

Like any weight training exercise, wiring requires a warm-up approach of 10-15 reps. At the same time, you need to save enough strength to complete all working approaches. Therefore, the weight for the warm-up should be minimal - men should take from 5-7 kg, women - 2-3. Muscles should be easy.

Laying dumbbells lying on a straight and inclined bench

Warm-up must be done before horizontal wiring and before all others (one warm-up approach). Thanks to this, you can avoid stretching.

Next, when you have stretched your legs, you need to take the weight with which you can perform 10-15 repetitions. Experiment if your strength runs out 10 times - immediately take 1-2 kg less weight. Do not try to work to failure in the first months of training - you can pull the muscles and greatly ruin the technique.

Ideally, the last 2-3 repetitions should be obtained with particular difficulty.

Now let's talk about the features of the program: if you are gaining weight, do a divorce 3-4 sets of 8 reps. If dry, 15 repetitions. Girls are recommended to do 3 sets of 15 times with average weights to strengthen the chest. If you, dear ladies, chase the mass - 3-4 sets of 8 reps with weights close to the maximum.

How to choose the angle of inclination - be guided by the circumstances. Just remember what angle that shakes, and be guided by this.

  • If the bench is horizontal, you accentuate the load on the middle part of the pectoral muscles.
  • When the head is higher than the legs, the upper chest works more.
  • The head end of the bench is lowered down - you are working on the lower part of the pectoral.

Most often, first there is a spread of hands with dumbbells on a horizontal bench, then a breeding of dumbbells lying on an inclined bench. If you want to make 3 distributions at different angles in one day, reduce the number of approaches from 4 to 3, or even to two. Do not forget, breeding dumbbells on an inclined bench also requires a warm-up approach.


Although this exercise looks quite simple, the technique should be taken as seriously as possible. This approach will save you from getting injured and make your workout as effective as possible.

Breeding on a horizontal bench

First, consider breeding hands with dumbbells on a horizontal bench (another name is flattening dumbbells lying down).

Laying dumbbells lying on a straight and inclined bench

If the bench is tilted, level it horizontally with the floor. Prepare the necessary dumbbells in advance, immediately take a warm-up weight and a worker. Let them stand near the bench on the floor. During one of the breaks, it will be possible to return the warm-up weights back to the bar with dumbbells.

  1. Take the dumbbells in your hands and sit on the edge of the bench.
  2. Lie on the bench so that your head does not hang from it. The back of the head should touch the bench. It is best to lay your personal towel under your head and back. Spread your legs wide to ensure good stability.

    Benches touch the shoulder blades, back, pelvis, nape. The loin is in a natural position, without excessive bending and rounding, the chest is straightened, and the gaze is at the ceiling.

  3. Dumbbells lift in front of you at an angle of 90 degrees to the floor. The arms are turned so that the palms look at each other (this is a classic version). Bend them slightly in the elbow and freeze in this position - it is necessary that the angle of flexion of the elbows does not change during the exercise.

  4. As you inhale, begin to move the dumbbells apart so that your elbows look down. If the elbows turn out otherwise, then you are doing the exercise incorrectly. Movement occurs only in the shoulder joint, a small angle at the elbow is fixed.
  5. When you feel that the muscles of the chest are already starting to stretch, lower your hands a little further, but, of course, not to painful sensations.
  6. On exhalation, bring your hands back, almost touching each other with dumbbells.

    Your feeling should be something like you are hugging a big tree.

Repeat the exercise as many times as necessary. Then sit down, put the dumbbells at the edge of the bench on the floor and rest for 45-60 seconds. It is advisable to take a break between the approaches, do the swings and shake hands. This will improve blood circulation in the muscles.

Dilution at an angle

If you want to do the layout at an angle - the technique will be exactly the same. The main thing, remember that the elbows should be oriented to the floor, and the movement is strictly up. We feel weights due to gravity, and its vector is always directed strictly down. Therefore, if during the wiring at an angle, your elbows will not be pointing down, there will be no sense from the exercise either.

Laying dumbbells lying on a straight and inclined bench

Butterfly or breeding in the simulator

You can perform breeding while sitting in a special simulator - this exercise is called a butterfly.

This is an isolated variant of breeding, with its help you can well load the middle part of the pectoral muscle. It is very convenient in that you do not need to take dumbbells, you do not need to walk and change them if weights do not suit you. Simply change the load directly in the simulator - quickly and conveniently.

Another plus - in the simulator, the exercise is almost always performed in the correct technique, since it is very difficult to do it incorrectly. Butterfly is a simple and pleasant option for working on the chest.

But its effectiveness, unfortunately, is somewhat lower in comparison with dumbbells. In addition, it is an imitation of the horizontal version. The layout of the dumbbells lying on an incline bench in the simulator butterfly is not simulated.

Errors and their meaning

Of course, no one seeks to specifically perform the exercise incorrectly. We are not considering cheating.

Typically, a violation of technology is the result of a misunderstanding of the meaning of the exercise. Let's find out where the most popular mistakes come from:

  1. Your arms are bent during breeding. This means that the weight is too heavy, and you compensate for this by decreasing the distance from the weight to your body. This often happens with beginners.
  2. Elbows look anywhere, but not on the floor.

    So you can injure your shoulders, and the load on the pectoral muscles will not be maximum. You just need to follow this, otherwise nothing.

  3. Often people confuse the dumbbell bench press and wiring, combining them into one exercise. If you work with triceps and unbend your arms when moving up - this is not wiring. Here other muscles are involved.

  4. Do I need to bend in the chest at the lowest possible dilution? To increase the amplitude - it is possible. If you can do breeding with a fixed chest - do it, is allowed. The main thing is that the shoulder blades do not come off the bench.
  5. Breeding dumbbells lying on an inclined bench requires the correct position of the lower back and back - no need to stoop or bend in the lower back, thus trying to connect additional muscles to work and use them to increase weight.

If your goal is to gain mass, then in addition to wiring, do not forget about exercises such as bench press in different versions (it is done first), push-ups from the floor or from the bars.

A good completion of a chest workout is also a pullover. It can be done after dilutions.

Whatever your program, always remember that the sequence of movement towards the goal looks like this: working out the technique, and then the progression of the scales. By following this rule, you will achieve truly impressive results.



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