Despite the increasing popularity of the theoretical base in gyms, there are still myths about basic and insulating work like press of dumbbells. That is why, apart from all, there is an exercise, which some experts attribute to basic, and others – to isolation, namely, a press of dumbbells standing up.
The essence of the exercise
Dumbbell presses standing – this is a complex exercise on the top. At the same time, his main task is to work out deltas and triceps. If done correctly, the pectoral muscles are also involved. In any case, it is useful at all stages of preparation, because:
- Allows you to increase the effectiveness in bench press (due to an increase in the strength of triceps).
- It is an excellent substitute for difficult machinics.
- Is one of the best exercises for the upper shoulder girdle.
In addition, we must not forget that this is the only exercise that develops the upper shoulder girdle as a whole. Neither push-ups nor presses even on an incline bench will develop the width of the shoulders as much as the dumbbell presses doing. Foot press in the simulator can help to pump your legs.
Note: a complex exercise is multi-articular, but it does not refer to the basic exercise because of the size of the muscles being worked on and the lack of full load on the entire target group.
In different variations, the army press of dumbbells standing can use a huge number of small muscle groups.
|Muscular group||Load||Types of exercises|
|Triangular extensor extensor||Significant accent||Dumbbell presses standing, army bench press, gum press, Arnold bench press|
|Lateral head of triceps||Little accentuation||Dumbbell presses standing, army bench press|
|Muscles of the wrist||Static loading||Dumbbell presses standing, army bench press, gum press, Arnold bench press|
|Upper delta||Dynamic basis||Dumbbell presses standing, army bench press, gum press|
|Front Delta||Slight accentuation||Arnold bench press|
|Collar||Basic load||Arnold bench press|
|Upper bundle of pectoral muscles||Little accentuation||Army Press|
|Muscles of the lumbar region||Stabilizing load||Dumbbell presses standing, army bench press, gum press, Arnold bench press|
|Muscles of hip||Explosion load||Screw press|
|Quadriceps||Explosion load||Screw press|
In its basic variation, this exercise primarily involves:
- Upper deltas.
- The lumbar department.
As can be seen from the muscular atlas – this exercise is multiarticular, but its load is not enough for a general shock of the body and an increase in the level of anabolism. That’s why it is included in the split programs, and do not add to the classic triple “bench press-squatting”. At the same time, if it is a question of the functional strength of lifting, and the force of impact, then the best exercise than the press of dumbbells has not yet been invented.
Variations of exercise
Pressing dumbbells upside down is an exercise that came from the golden era of bodybuilding. In an effort to expand the load and shock the muscle groups, various variations have been created that fall into three main types:
- With a change in the trajectory of motion.
- With the use of cheating.
- With a perfectly clean technique.
Despite this, in the gyms it is recommended to use only subspecies exercises with clean technique for the reason that they:
- Are able to work out deeper target groups of muscles.
- Are less traumatic for the athlete.
- Allow to control the result.
Classic army bench press
The classic army press differs from the simple position of the brushes at the time the exercise begins. They are fixed slightly in front of the position of the standardized bench. All this allows you to take a lot of weight, and therefore more to load deltas.
Facilitation of the technique is carried out by lowering the dumbbells below the shoulder level, but increases the overall trauma, as the load on the joint increases many times. Nevertheless, for athletes who have stagnation in the growth of deltas and triceps – the army press will allow to expand the amplitude of the movement, and therefore involve deep muscle groups, which in the usual case are not involved until the last repetition.
Arnold’s wrestling was not originally intended for bench press, but lifting dumbbells up his technique allows you to concentrate the load on the upper part of the pectoral muscles.
His technique is in many respects analogous to the army bench press, the main difference is in the suppuration and the rotation of the hands. So, never the hands are in the transition point of the amplitude, the rotation of the hands changes the trajectory of movement in the shoulder joint, which puts stress on the “collar muscles of the chest,” which lag behind even many modern bodybuilders.
Shvong press is the most difficult but at the same time the most effective exercise for the development of deltas and triceps. He develops:
- The explosive power of the upper deltas.
- Deep muscles of the shoulder joints.
- Muscles of legs and back.
The main difference from the classical press is that dumbbells do not rise, but push over their heads. In order to make the technique of execution more secure, instead of rotating – a neutral grip is used (palms look at each other).
Due to this, the main movement comes from the back, and is transmitted to the deltas. As a result, on the lower part of the amplitude, the load on the triceps is reduced, but it is a powerful stabilizer in the upper amplitude of motion, where the momentum from the back is almost completely absorbed by the suppression of mass inertia.
Note: the editorial staff will not consider the alternative technique of exercises to classical lifting dumbbells up, since it is intended for more advanced athletes and is more traumatic. For those who want to master the Arnold bench press, or shvungs – we recommend to visit the relevant articles.
The classic technique of bench presses involves working with small scales.
- First, take dumbbells – the upper grip.
- Put both dumbbells on your shoulders, so that the elbow and shoulder joint are 90 degrees apart.
- Slowly – fixing the motion solely by the elbow joint to raise the dumbbells above the head.
There are several factors that need to be addressed:
- When working with large weights, it is better to use a weightlifting belt, since when the technique is violated, there is a torque of the spine with a large static load on the lumbar muscles.
- It is NOT recommended to unbend the arms to the click of the joint (ie completely). It is better to slightly not bring the movement to the top point, it will allow to develop a greater force, and reduce the resulting load on the elbows.
- It is important to closely monitor your movements, so exercise is traditionally performed in front of the mirror. Any deviation from the standard amplitude strongly affects the shoulder joint, which leads to its “grinding”.
- This exercise is done with a full breath and exhalation.
Replacing the army bench
Due to the fact that many underestimate the complexity of this exercise, in the gym fitness instructors replace it with simpler and more isolated mahi. Nevertheless, despite the fact that the Mach has a significantly lower percentage of traumatism in relation to the bench, it also has less efficiency.
If in a dumbbell press a standing technique break results in injury, then in mahaha it simply reduces the efficiency of the exercise to zero. Usually the classic press is replaced by three exercises:
- Spread the dumbbells forward.
- Mahi dumbbells up.
- Mahi dumbbells in the slope.
There is a myth that only this way you can work through all three beams of deltas. This is not entirely true. In the conditions of standard work without the use of steroids and the desire to obtain the ideal shape, the rear deltas are perfectly worked out by drafts, the front bench press, and the upper ones are standing up.
But, if deltas really lag behind, then to the standard dumbbell presses up above your head you can add also swings in the slope, or swing to the sides.
Today, a dumbbell press above the head is used as an isolating exercise, after pre-fatigue, with basic bench exercises, be it:
- Press the rod on a horizontal bench.
- Press the dumbbells on an incline bench.
- Press by a narrow grip.
After pre-fatigue of the pectoral muscles, it is possible to create an additional load on the deltoid muscle group, and to increase triceps indices. However, many athletes perform this exercise exclusively in a 3-day split, along with fly exercises and work on the press.
So, it turns out to develop large deltas and huge hands, while compensating for the shortcomings of basic exercises, a complex of auxiliary mahas.