Dumbbell seated sitting - the correct technique of performing

For the even development of the body, it is necessary to work out all muscle groups. Dumbbell seated dumbbell is an accessible exercise, related to the basic, for effective training of the muscles of the shoulders. There are several variants of presses with their own characteristics of the technique of execution.

Dumbbell seated press - which muscles work?

Professional athletes and coaches consider this basic exercise an excellent load for all three beams of deltas. The front beams receive the greatest load, and then, the medium ones are connected, and the rear part is loaded slightly. In addition, the dumbbell bench press exercise develops a trapezoid, triceps, wrist flexors, back and chest.

Dumbbell bench press sitting technique

There are several features that concern the performance of all types of exercises:

  1. The dumbbell press sitting on the bench should be done without stops, both at the bottom and at the top. Due to this, it will be possible to concentrate the load on the deltoid muscles. Do not jerk, making sure that the movements are smooth.
  2. While exercising, it is important to control that the dumbbells move along a given trajectory and do not move to the sides.
  3. Performing a press of dumbbells in the sitting position does not need to chase a lot of weight than many newbies do. When using excessive load, its displacement occurs and the deltoid muscles do not receive proper attention. In addition, the risk of injury increases. Choose dumbbells so that you can do 8-12 reps with the perfect technique.
  4. To work out the muscles well, repeat the exercise in 3-4 sets with small breaks between them.

Arnold's wrist sitting with dumbbells

A well-known bodybuilder, actor and governor Schwarzenegger has developed his own exercise, which, in his opinion, works best on the muscles of the shoulders. Dumbbell press sitting on the shoulders do on these stages:

  1. Sit on the bench with the back, which is important to reduce the burden on the back. Take the shells, bending your arms and pressing your elbows against your body. The palms should be directed to themselves.
  2. Exhaling, squeeze dumbbells above your head, and during this you should rotate 180 °. As a result, the palms will look at themselves from the end point.
  3. While inhaling, take the initial position by returning the dumbbells to their original position.

French bench press with dumbbells

The exercise presented refers to the insulating, and it helps to develop the muscles of the shoulders and triceps. French bench press with two hands of a dumbbell while sitting, follow the instructions below:

  1. As in the previous exercise, you should train on the bench with the back. For the exercise, one dumbbell is taken and is held on arms outstretched above the head. How to keep it, see the figure. It is important that the palms are facing up.
  2. Performing a bench press of dumbbells, it is important to keep the shoulder near the head in a stationary state. Inhaling, lower the dumbbell by the head, tracing it along a semicircular trajectory to the touch of the forearm.
  3. Exhaling, straighten your arms, thereby returning the dumbbell to its original position.

Army bench press sitting with dumbbells

This option is considered classic, and thanks to the use of dumbbells you can force the muscles to shrink more. Press the dumbbell above your head while doing the following passages:

  1. Place yourself on a bench with a back, tightly pressing your lower back. Keep the dumbbells slightly above your shoulders, bending your elbows. The palms should look forward.
  2. While inhaling, perform a press, lifting dumbbells above your head, while keeping your shoulders stationary. Do not fully straighten your hands, so as not to shift the load.
  3. After that, lower the projectiles to the initial position. You can perform alternate bench press dumbbells sitting, that is, first one, and then, the other hand.