Dumbbell press: more effective muscle training

At present, such a sport as bodybuilding has become popular for maintaining a good physical shape and leading a healthy lifestyle. It allows you to develop the entire musculature in proportion, without specializing in any one exercise, as it often happens, for example, when running or jerking the nucleus. And the most popular in bodybuilding is a press of dumbbells or barbells in different positions.

There are a large number of types of presses. They can be done lying down, standing, sitting straight or reclining on an incline bench. Each of these exercises carries a load on a certain group of muscles and works well for the whole organism.

Unlike the bar, dumbbell press is considered a more effective way of training, since in this case the hands work with the same weight independently of each other. This allows us to better work out both sides for their proportional development, while when lifting the bar, an asymmetry may occur.

Dumbbell bench press

The dumbbell bench press develops the anterior head of the deltoid muscle, the middle parts of the pectoral muscles, and the triceps muscle of the shoulder (triceps). Secondary work is performed by the upper and lower part of the pectoral muscle. This exercise is among the basic in bodybuilding.

The press with dumbbells more qualitatively studies all involved in the process of musculature. In addition to the fact that each part of the body works separately, dumbbells can be lowered below the chest level, because in this case there is no such limiter as the bar of the bar.

Exercises allow you to better work not only the chest, but also the triceps, as during their execution it is possible to change the position of the hands. For example, if the bottom of the palm faces facing each other, during the movement they can be rotated 90 degrees so that at the top point they are directed backwards, towards the feet.

Bench press on an incline bench

The dumbbell press lying on an incline bench develops the front and middle head of the deltoids, the middle and upper muscles of the chest, and also the triceps. To perform it, you need to fix the bench at an angle of 50-80 degrees relative to the floor.

The angle of inclination is chosen in such a way that the part of the body that requires more attention is studied. The closer the athlete is to the horizontal position, the less the upper pectoral muscles and the middle beam of deltoids work.

Just like in the case of bench press, you can vary your movements by changing the position of your hands. In addition, when the arms are on the width of the shoulders, the middle muscles of the chest work more. And if in the upper position to reduce them together, the load will lie on the internal parts.

Press Standing

The press of dumbbells standing practically does not differ from a press of dumbbells sitting in completely vertical position. The most important thing in this exercise is that the body must remain completely immobile, only hands are working during its execution. Help yourself to the body does not follow for two main reasons: the effect of training is lost, and the spine undergoes a dangerous load.

The standing press transfers the main load to the triceps, the upper parts of the pectoral muscles and the middle beams of the deltoids. In addition, the trapezium undergoes a secondary effect. Just like with other kinds of presses, dumbbells can be worked on by different muscle groups, changing the position of the brushes and the distance between them at the top point. The closer your hands are to each other, the greater the strain of triceps.

Despite the fact that the dumbbell press is an effective exercise, one should not forget about the bar. Because dumbbells do not allow you to perform movements with a dilution of the hands for one and a half or even two shoulder widths. At the same time, with the help of the bar, the width of the grip can be increased, as a result of which the main load is transferred to the chest or deltoid muscles, and the triceps is used to a lesser extent.

If you need to increase muscle volumes, it is best to do 4 to 8 repetitions in one approach. For proportional development, 8-12 repetitions are used. And in the event that already available volumes need to be made more relief, at least 15-18 repetitions should be applied. At the same time, remember that the total time of one exercise should take from 40 to 65 seconds.