Mixing breeding hands with dumbbells. Breeding hands with dumbbells on a horizontal bench - the technique for performing the exercise! What happens if you do not follow the execution technique

Wiring dumbbells lying on a horizontal or vertical bench increases not only muscles, but also lung capacity. You can, as well as stretch and pump up, wrists and.

The main benefits of this exercise include:

1. Formation of correct posture.

2. Nice stretch for the back.

3. It is simple to do.

4. Training several muscle groups at once (triceps, biceps, deltoid, pectoral).

5. Stretching of the chest.

6. The development of the width of the chest.

Execution technique

So, let's discuss the execution technique, and also talk about how to properly do lying dumbbell breeding. For this you need:

1. Holding dumbbells in your hands, sit on the bench, and then lie down.

2. Starting position - lying on a bench, arms above the chest, elbows slightly bent, palms facing each other, legs bent and firmly on the floor.

3. While inhaling, spread your arms to the sides until they are level with the chest and become parallel to the floor.

4. Hold for a few seconds and as you exhale bring your hands back to the starting position.

Major runtime errors

Now, having dealt with execution, it is worth talking about the main mistakes.

One of the main ones is haste.

You don’t have to try to be the fastest, on the contrary, it’s better to do it slowly, so that you feel how your pectorals tense and relax. Too fast a pace can lead to injury.

The second mistake is insufficient dilution of the hands.

This means that the hands stop too high, and because of this, all the muscles are not worked out, and some remain completely excluded from the workout. Hands should be exactly at the level of the body, not higher, but not lower.

Digression: if you are a beautiful girl and want to have beautiful and toned breasts, we recommend that you study this one.

The third mistake is straight elbows.

In general, you will not be able to keep your arms straight throughout the entire execution. If, nevertheless, you can straighten your elbows, then this says that the weight you have chosen is insufficient. In general, straight arms can lead to dislocations and even fractures. Here are the most basic mistakes made by novice athletes.

Also watch the video, which shows the main mistakes that are made when performing lying dumbbell wiring:

The best chest exercises

To summarize:

1. We do everything slowly.

2. We spread our arms to the end so that they are at chest level.

3. Choose the right weight.

4. We do not extend our arms.

Implementation options

Above, we described the classic version of the layout while lying on a horizontal bench. However, there are two other options: on a vertical (inclined bench) and with a reverse slope.

1. The incline bench option is used to shift the load on the right part of the chest and work it out.

Is there a more expressive symbol of courage than a developed and harmoniously formed chest? I think no. At all times, bodybuilders attach particular importance to this particular muscle group. Fortunately, today those exercises that most effectively work out the pectoral muscles are already known for certain.

And if among the basic exercises the bench press is unrivaled, then the leader among the isolating exercises for the chest is unquestioningly the breeding of dumbbells lying down.

What is the secret of laying dumbbells?

As already mentioned, lying dumbbell breeding is one of the most effective among the various exercises aimed at working out the muscles of the chest and arms. Of course, on this introductory postulate, you will ask yourself a completely natural question: why?

Indeed, in the gym, exercises such as dumbbell or barbell presses, as well as wiring in simulators, are much more popular. You can talk about the legitimacy of such popularity for a long time, but the main thing that should “hook” the attention of a beginner or advanced bodybuilder is the fundamental difference between lying dumbbell wiring and all existing exercises for the pectoral muscles.

This difference lies in a clear focus of effort: that is, performing, for example, a bench press, you use at least two joints - the shoulder and elbow. The same number or even more joints will require the use of each of the arsenal of basic exercises. Accordingly, the total tension will be distributed among all the "participants" of the exercises, and therefore - dissipated.

But this principle does not apply to breeding dumbbells lying down! It is this exercise that involves only one joint - the shoulder, which means that the entire array of efforts will be concentrated exclusively in the area we need - the pectoral muscles. The absence of the need to "connect" secondary muscle groups allows you to achieve the maximum effect from each single repetition.

Thus, lying down with dumbbells is an excellent choice of isolation exercise for working out the muscles of the chest (especially the upper ones), which will help to give a pronounced convex shape and visually clearly separate the right and left pectoral muscles.

Execution technique

1. Sit on a bench with your pelvis near the edge.
2. Take dumbbells in your hands and place them on your knees (so that the dumbbell bar is in a vertical position, perpendicular to the floor).
3. Lean back on the bench, raising your legs bent at the knees and thus throwing the dumbbells to the starting point.
4. Do not lower your legs to the floor, leave them bent at the knees, and place your feet on the edge of the bench - this position will avoid involuntary deflection in the lower back. Always pay attention to the position of the lower back when performing lying dumbbell dilutions - the deflection, even to a slight extent, removes the load from the pectoral muscles and transfers it to the lower back, which distorts both the exercise and the result.
5. Raise your arms so that your hands are directly above your shoulders. Pay attention to the position of the elbow joint: the arms should not be straight, there should be a slight bend in the elbows (a right angle is already a very large bend in the elbow, carefully control this aspect).
6. Spread your arms to the sides to the bottom point - it is where the feeling of pleasant stretching of the pectoral muscles is replaced by pain and discomfort. Do not allow pain during the exercise, this will nullify all efforts - the muscle is only injured.
7. Slowly bring your hands together until the dumbbells touch each other. An additional effect on the muscles can be provided as follows: at the top point, when the dumbbells approach each other, touch them with a little pressure (as if you are trying to combine them).

The nuances of the execution technique

Mistakes

• A common mistake in the technique of performing this exercise is an attempt to bring the shoulder blades together, while the task is the opposite - the maximum "protrusion" of the chest to saturate the muscles with oxygen. Make sure that the shoulder blades are fixed during the breeding with dumbbells.
• Dumbbells that are too heavy will cause the elbow joints to bend. And since we have to use only one joint, the shoulder joint, it is worth preferring rationalism to maximalism. Choose a weight that is moderate for your own capabilities.
• Do not strive for maximum stretch. When the elbows drop significantly below the shoulders, the entire load is concentrated on the shoulder joint, and not on the desired muscle.
• By carefully controlling the bend at the elbow, extremes should be avoided - straight arms when performing wiring will inevitably injure the elbow joint. If you have a "perfect" eye, then focus on the angle of flexion of about 150 degrees.

Craftsmanship is in the details

1. In any exercise, 50% of the effectiveness depends on proper breathing. And the lying dumbbell layout is no exception. Deep breath and expansion of the chest on the spread of the arms to the side, a smooth exit on the return of the hands to the starting point.
2. Fluency and low speed is a key aspect of this isolation exercise. Make accents at the lower and upper points - here the position of the hands must be fixed for a few seconds. Spreading your arms to the sides, you should feel the stretching of the muscles well, and only then return your arms to their original position, thereby realizing peak muscle contraction.
3. Breeding arms with dumbbells lying down completely eliminates cheating - refocusing of weight from an isolated muscle group to other, still untired muscles. Undoubtedly, cheating allows you to "take" large weights and significantly increase the number of repetitions in one set. However, the use of such a trick in this exercise will nullify all efforts.

• It is recommended to perform lying dumbbell laying at the end of a strength training on the chest, when you have already worked sufficiently with the maximum weights for you in basic exercises (for example, you performed a bench press).
• The moment of turning the hands is fundamental: the classical technique assumes such a position of the hands, in which the knuckles, when grasping the dumbbell neck, are turned inward, located strictly at the same level and “look” at each other. At any point in the exercise, make sure that the dumbbells are strictly parallel to each other.
• Manipulate with the concepts of supination and pronation of the hands. That is, spread your arms in such a way that at the lower point the dumbbells are parallel to each other, and at the top they line up in one line - this is pronation. Supination is the reverse movement: at the top point, the dumbbells will be parallel, and when breeding, the hands turn in such a way that at the bottom point the dumbbells form a straight line interrupted by the body.
• Pronation allows you to include the lower pectoral muscles in the work.

Bench: horizontal or at an angle?

Often, depending on the bench, two separate exercises are distinguished:

1. Breeding dumbbells lying on a horizontal (straight) bench.
2. Breeding dumbbells lying on a bench at an angle.

What is the fundamental difference?

It really depends on what your goals are: any angle fly is a great “finishing” pectoral exercise. The question is only in the right accent:

• exercising on a horizontal bench, you will work out the inner edge and middle part of the chest;
• wiring lying on a bench at one angle or another will provide a load on the upper chest.

The conclusion suggests itself: the alternation of different angles of inclination of the bench is a condition for the optimal distribution of the total load over the entire muscle group.

Now you know everything in order to make your chest truly outstanding! Try to briefly remember the main nuances so that each workout is truly effective:

• Use moderate weight when spreading.
• lying dumbbell breeding is not a basic, but an isolating exercise designed to “finish off” the trained muscle group: perform it at the end of the workout.
• Vary the modification of the classical technique: change the angle of the bench (from 0 to 45 degrees), as well as the turn of the hands - this will diversify the training and increase its effectiveness.
• Control the position of the hands and the bend of the elbow joint.
• Watch your breathing: saturate the muscles with oxygen through a deep breath during the wiring, exhale while bringing the dumbbells together.

Remember that bodybuilders' favorite adage, "base to failure," certainly has a reason to be the motto of every workout. But only training, built taking into account targeted isolating exercises, allows you to achieve filigree forms, almost a jewelry relief of muscle groups.

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Range of motion. The lower you lower the dumbbells, the higher the degree of stretching of the pectoralis major muscle will be, but the likelihood of injury increases. Therefore, the lowest point of the trajectory of movement should be at chest level.

Perform movements in such a way that the dumbbells do not touch each other in the upper part of the amplitude. With this performance, the muscles are constantly in a tense state.

To reduce the load on the elbow joints - the arms should be slightly bent. Perform the exercise smoothly, without sudden movements.

If the exercise is performed incorrectly, the arms are bent at the elbows and, thus, you are doing a bench press, and not spreading your arms. At the same time, working weights increase, but the load on the upper chest decreases.

Execution technique

• Lying on a bench, raise your arms with dumbbells straight in front of you. The grip is neutral (palms facing each other).
• Spread your arms slightly bent at the elbows to the sides so that the dumbbells are at chest level.
• Raise the dumbbells to the starting position.

Breeding arms with dumbbells is one of the best isolating (only one shoulder joint works) exercises for the pectoral muscles. The exercise helps to find a round shape for the chest, and also creates a visual effect of separation of the left and right half of the chest.

By changing the slope of the bench, you can shift the focus to different parts of the pectoral muscles (top, bottom, middle). To shift the load to the upper sections, you need to work on an inclined bench (30 degrees). To work the lower sections, work out on a bench with a negative slope. The middle sections are an ordinary horizontal bench. Also, you should monitor the height of the bench, it should be such that you can fix your legs so as not to lose balance when spreading your arms with dumbbells lying down.

Execution technique

• Lie on the bench, fix your feet shoulder-width apart.
• Take the dumbbells and squeeze them over your chest, arms slightly bent at the elbow joint.
• Fix the angle at the elbows and keep it throughout the entire range of motion.
• Having taken the starting position (squeezing the dumbbells above you), begin to spread your arms. Try to lower the dumbbells as much as possible, but until you feel severe pain.
• After breeding, begin to bring your hands together. Try to tighten your chest muscles as much as possible at the top of the movement.
• Inhale the air while distributing and exhale when reducing the dumbbells.
• If you have impeccable execution technique and no problems with loss of balance, then you can put your feet on the bench. Thus, you will press your back against the bench and thereby increase the load on the pectoral muscles.

Notes

Workout plan using arm raises with dumbbells

This scheme is ideal for you if you work out the pectoral muscles on a separate training day:

• Bench press on an inclined bench (2 warm-up + 4 X 8-12);
• Dumbbell bench press on an inclined bench (4 X 8-12);
• Breeding hands with dumbbells lying on a horizontal bench (4 X 8-12);
• Pullover for pectoral muscles (3 X 8-12).

This set of exercises is enough for you to fully work out the pectoral muscles. Barbell and dumbbell bench press - basic exercises that will grow the muscle mass of the chest, dilution of arms with dumbbells and a pullover will help you achieve an excellent visual effect.

If you still have any questions, then we recommend watching a video that shows the correct technique for performing such an exercise as breeding arms with dumbbells:

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

Muscle work and place of exercise in training

Bench dumbbell raises are one of the most popular chest accessory exercises.

The work of the muscles during its execution is as follows:

• The target muscle group is the large pectoral or pectoral muscles. They bear the lion's share of the load.
• Deltoids (anterior and middle bundles) work as assistants.
• The biceps, triceps, and forearm muscles help keep the dumbbell arms in a fixed, slightly bent position.
• The muscles of the abdomen, legs and buttocks stabilize the body.

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

Usually, the dumbbell layout lying on the bench immediately follows the bench press, sometimes there are several layouts - at different angles. The most commonly used inclines are 30 and 45 degrees, as with the bench press on an incline bench. It makes no sense to start your workout with a wiring, even if you have an easy program that day. But to finish - sometimes you even need to.

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

Choice of Weight and Option

Experienced bodybuilders know perfectly well how to choose the right weight and at what angle to perform dumbbell raises. Therefore, this moment is dedicated to beginners and those who are still poorly oriented in the gym.

Like any weight exercise, the wiring requires a warm-up approach of 10-15 repetitions. At the same time, you need to save enough strength to complete all the 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.

Warm-up should be done before horizontal wiring and before all others (one warm-up approach each). This will help you avoid stretch marks.

Next, when you warm up, you need to take the weight with which you can perform 10-15 repetitions. Experiment, if you run out of strength for 10 times - immediately take the weight 1-2 kg less. Do not try to work to failure in the first months of training - you can pull the muscles and greatly ruin the execution technique. Ideally, the last 2-3 repetitions should be obtained with special difficulty.

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

Which angle to choose - be guided by the circumstances. Just remember which angle shakes what, and be guided by this.

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

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

Execution technique

Despite the fact that this exercise looks quite simple, the technique should be taken as seriously as possible. This approach will protect against injury and make the training as effective as possible.

Breeding on a horizontal bench

Consider first the breeding of hands with dumbbells on a horizontal bench (another name is the reduction of dumbbells lying down).

If the bench is slanted, level it horizontally with the floor. Prepare the necessary dumbbells in advance, immediately take a warm-up weight and a working one. 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 dumbbell rack.

1. Take dumbbells in your hands and sit on the edge of the bench.
2. Lie down 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 put your own towel under your head and back. Spread your feet wide for good stability. The benches touch the shoulder blades, back, pelvis, back of the head. The lower back is in a natural position, without excessive deflections and roundings, the chest is straightened, looking at the ceiling.
3. Raise the dumbbells in front of you at a 90 degree angle to the floor. Hands are turned so that the palms look at each other (this is a classic option). Slightly bend them at 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, start spreading the dumbbells to the sides so that your elbows look down. If the elbows turn out somehow differently, 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 chest muscles are already beginning to stretch, lower your hands a little further, but, of course, not to the point of pain.
6. As you exhale, bring your hands back, almost touching each other with dumbbells. You should feel something like hugging a big tree.

Repeat the exercise as many times as needed. 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 walk, do swings and shake your arms in between sets. This will improve blood circulation in the muscles.

Breeding at an angle

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

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 breeding option, with its help you can load the middle part of the pectoral muscle well. It is very convenient in that you do not need to take dumbbells, you do not need to walk around and change them if the weights do not suit you. It is enough just to change the load right in the simulator - quickly and conveniently.

Another plus is that in the simulator the exercise is almost always performed in the correct technique, since it is very difficult to do it incorrectly. Butterfly - a simple and pleasant option for working on the chest. But its effectiveness, unfortunately, is somewhat lower in comparison with dumbbells. In addition, this is an imitation of the horizontal version. The layout of dumbbells lying on an inclined bench in the butterfly simulator is not imitated.

Errors and their meaning

Of course, no one seeks to specifically perform the exercise incorrectly. We do not consider the option of cheating. As a rule, violations of technique are the result of a misunderstanding of the meaning of the exercise. Let's take a look at where the most popular mistakes come from:

1. Your arms are bent during the breeding. This means that the weight is too heavy and you compensate by reducing the distance from the weight to your body. This often happens with newbies.
2. Elbows look anywhere, but not to the floor. So you can injure your shoulders, and the load on the pectoral muscles will not be maximum. You just have to keep an eye on it, otherwise nothing.
3. Often people confuse the dumbbell press and the wiring, combining them into one exercise. If you work with triceps and extend your arms as you move up, this is not a wiring. This is where other muscles come into play.
4. Do I need to sag in the chest at the lowest possible breeding? To increase the amplitude - you can. If you can do breeding with a fixed chest, do it, it is allowed. The main thing is that the shoulder blades do not come off the bench.
5. Breeding dumbbells lying on an incline bench requires the correct position of the lower back and back - no need to slouch or bend in the lower back, thus trying to connect additional muscles to the work and use them to lift the 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 uneven bars. A pullover will also be a good end to a chest workout. It can be done after dilutions.

Whatever your program, always remember that the sequence of moving towards the goal looks like this: practicing technique, and then progressing weights. By following this rule, you will achieve really impressive results.