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The pectoral muscles consist of three sections: the upper (clavicular); middle (sterno-costal); lower (abdominal).
In athletes, the clavicle bundle is often developed worse than the other two, which leads to the formation of a muscle “fossa” on the sternum. To get rid of this problem, you need to perform specific exercises. One of them - the dumbbell bench press with a back grip - will be discussed in the article.
In addition to the development of the upper part of the pectoral muscles , the element fully loads the triceps muscles of the shoulder and the anterior deltoids. As dynamic stabilizers, biceps of the hands are involved.
Technique, recommendations, features
Reverse grip dumbbell bench press is performed lying on a bench. It is better to put the element after the basic strength exercise (for example, push-ups from the floor). Technique:
- Take two dumbbells with a back grip and lay your back on a horizontal bench.
- Slightly bend the lumbar and tighten the abdominal muscles.
- The initial position of the shells is on the sides, on the line of the solar plexus.
- As you exhale, push the dumbbells up.
- Hold for 1-2 seconds, and then lower the weight with a breath.
- The grip of the palms should be closed. Otherwise, you risk dropping the projectile on your head or chest.
- At the top, do not bring the dumbbells to the ends.
This embodiment reduces the payload.
- If it’s hard to hold the compressed brushes in one line, you can slightly rotate them inward.
- Push the weight strictly over the chest. With the removal of dumbbells "by eye" the load will receive triceps.
- Control both phases of movement.
Avoid tossing shells and quick lowering.
- Choose your weight to do 3-4 sets of 12-15 full reps at a slow pace.
- Try not to spread your elbows wide. Otherwise, the back muscles will be connected to the work.
The reverse press is also performed with a direct bar, but the load should be selected correctly.
You should not focus on the weight of the projectile in the classic bench press, as it will be much higher due to the inclusion of all three departments of the chest, as well as the back muscles.
We recommend starting with a barbell weighing 20-25% of the maximum value in a classic bench press with a chest.
In addition, remember - it is dangerous to remove and set the bar on skirtings without external assistance . Therefore, be sure to use partner insurance!
The back dumbbell press can be done on an adjustable bench. If you raise one edge by 15-20 ° and lie head down, the main load will shift from the clavicular (upper) chest to the abdominal (lower).
The front deltas will be almost completely excluded from the work, which will maximize the use of triceps.
The exercise is also performed on an incline bench. The back angle is set to 35-40 °. This technique increases the load on the upper chest. If you bring the bench seat to a vertical position (under 90 °), then the main work will begin to perform triceps and anterior deltoids.
Exercise involves the upper limbs. Therefore, it is forbidden to perform it with lesions of the shoulder, elbow, wrist joints.
It is not recommended to include an element in the training programs for beginners, since the ligaments and muscles of such athletes are not yet ready for specific loads.
Comparison with the classic bench press
In full, these exercises cannot be compared. The back grip press is used to accentuate the clavicular bundles of the pectoral muscles, as well as to create a non-standard load for triceps.
In turn, the classical technique is designed for full chest training. Direct grip press allows you to use more weight of shells, so it is considered a universal element for the development of the entire thoracic region.
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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. .