The seated dumbbell press is one of the most popular and best exercises for the deltoid muscles, it is similar to the Arnold press..
This is a basic strength exercise in which the load falls on the anterior and middle sections of the deltoid. You can adjust the level of the bench to load a certain part of the delta.
Those who like to do bench press at an angle of 30 degrees give more load on the pectoral and pectoral muscles. In the classic version without a slope, the chest will be minimally involved.
Use
This basic exercise helps to pump your shoulders well, therefore it is often used in power sports. If endurance is required while maintaining joint health, the bench press is included in the training program in the off-season, and during the competition it is used as a support for the necessary form.
Where is the exercise used?
• in bodybuilding;
• fitness;
• powerlifting.
Also, the movement is used by athletes who are involved in team sports.
A high-rep exercise provides muscle growth and allows you to pump and highlight each muscle, which is especially important for bodybuilders when volume is needed. Powerlifters or strongmen do fewer reps with more weight. This increases the strength,
What muscles work
Athletes who strive to create the ideal proportion of their shoulders know the importance of different presses. During the sitting press, the main load falls on the front and side beams of the deltas, the back one works depending on the chosen angle.
What muscles are working? Synergists are:
• triceps;
• chest (big chest);
• rhomboid muscle;
• the middle part of the trapezoid;
• supraspinatus muscle;
• front gear.
Stabilizers are also included in the work, thanks to which it becomes possible to hold large weights. This is biceps and triceps (long head).
Seated Dumbbell Press Technique
Like any strength exercise, the seated dumbbell press requires preliminary theoretical preparation. There are a lot of nuances, due to which those muscles that should not be involved are included in the work.
The biomechanics of the exercise is as follows:
• place the dumbbells in front of the bench (so that they can be easily picked up from the floor and placed on the hips);
• quickly raise the dumbbells to shoulder level (alternatively, ask for the help of a trainer);
• keep your elbows parallel to the floor;
• the beginning of the movement - lowering the elbows so that the dumbbells are at shoulder level;
• during the movement to reduce the shoulder blades and slightly bend the lower back;
• raise the dumbbells up to full extension of the elbow joint (you can leave your elbows slightly bent);
• bend your elbows, lowering the dumbbells;
• repeat the movement as many times as necessary.
The execution technique will be worked out much better with a light weight. Therefore, first you need to take a small weight to warm up the deltas, and then move on to working weights.
Mistakes
The first mistake is the lack of a warm-up. The shoulder girdle requires no less attention, and doing exercises on the deltoid, for example, after the legs, without muscle preparation can lead to injury. After that, gradually add weight (for girls - from 0.5 to 2 kg, for men, a step of 3-5 kg is suitable).
Do not press dumbbells with one hand in turn. Performing with both hands allows you to maintain balance and not be injured, not overload a certain muscle. Alternately pressing dumbbells while sitting is not worth it, because when using relatively large weights, you can lose balance. You can view photos and videos from professionals to understand the technique.
You should also watch your breathing. Beginning athletes forget about breathing and hold it at the moment of maximum load. Correct breathing technique - inhale while lowering the dumbbells, exhale - at maximum effort.
Jerking movements are also a mistake. They are suitable for speed training, but are practically not used in regular bodybuilding and powerlifting. A smooth movement, during which you can feel the work of each muscle, is more correct.
Another mistake is overtraining. If a beginner sets himself the goal of becoming a real Schwarzenegger, then you should not fulfill his plans from the first training. Volume training with heavy weights is only suitable for professionals.
Question \ answer about seated dumbbell presses
What develops and pumps?
The exercise, performed with the correct technique, helps to develop the shoulder girdle, engage the pectoral muscles and the muscles of the back.
How to do it right?
You should take a comfortable position on the bench, take the dumbbells and perform a bench press from shoulder level, lifting the dumbbells up.
What are the main benefits?
Thanks to regular training, the deltoid muscles, biceps and triceps, pectoral muscles will be well developed. Multi-repetition training will lead to the appearance of a noticeable relief.
Conclusions
Use this exercise after the main basic exercises, such as bench press or alternate.
Useful links
https://www.youtube.com/watch?v=b5JzUH8gsOg
https://www.youtube.com/watch?v=lfb3ffbrd4Q
