Dumbbell lateral raises are the best exercise for the deltoids. Raising arms with dumbbells through the sides in a standing position Raising dumbbells to the side exercise technique

However, there is one differential feature - the seated press is safer and easier to perform, therefore it is considered universal for any level of training. For beginners with weak shoulder girdles and people who have problems with lumbar region, you need to opt for it.

Place the back of the bench in an upright position.

Take a dumbbell in both hands and take the correct body position on the bench: press the back of your head, bottom and top of your back to the back.

This option for pumping deltas will reduce the possibility of cheating, because the torso will be in a fixed position.

Swing dumbbells to the sides while standing

To develop medium bun deltoids, athletes include in their training program standing dumbbell swings performed from a standing position. This muscle group is the main one in this exercise. In addition, there is a load on both the trapezius and rear deltoids. The degree of difficulty of this exercise is average, but quite a lot of mistakes can be made in the technique of performing it.

Lifting dumbbells while standing sideways is considered one of the the best ways working out the middle part of the delta, but requires a clear understanding of the correct technique. The absence of mistakes when performing this exercise allows you to ensure that your shoulders become as broad as possible. Development deltoid muscles- one of the highest priority areas in which athletes work when visiting the gym. Powerful shoulders They make the athlete’s figure as wide as possible from the side, emphasize the upper part of the arms, and allow others to tell others how serious the attitude of a bodybuilder with such powerful and developed shoulders is.

Some athletes prefer this to swings basic exercise, like an overhead press. It certainly brings certain benefits, since it is intended for training the shoulder girdle, but, being the main one, it does not have the same effect on the middle deltoids. The latter are worked out in the process of swinging dumbbells to the sides from a standing position, since this exercise works this part of the shoulders in isolation.

Inclusion in the program

Introducing this exercise into a program can be quite challenging. There is an opinion that everything done with dumbbells should be done only after exercises with a barbell. This is true if the athlete can, in principle, do exercises with a barbell. When it comes to beginners or girls, it makes sense to leave only this movement in the program and improve the technique.

Lifts with support on the thigh, as well as on incline bench performed with lighter weights and in a stretched amplitude. This means that it makes sense to include them in the program towards the end of the program, that is, when the main biceps curl has already been done. You can combine a simple or pronated biceps curl with a dumbbell exercise.

The biceps are usually trained on the day when back rows are performed; this is rational from the point of view of obtaining maximum load on the target muscle group. If you do biceps on back day, just a couple of exercises are enough for it.

Those who want to train it on a separate day should perform 3-4 exercises to fully work the muscle. In both cases, 3-4 working approaches are performed.

Does the seto-repetition scheme matter for losing weight or pumping up muscles? In the classical theory of bodybuilding, we are recommended to do 8-12 repetitions during the period of mass gain and more than 12 up to 20 during drying.

In fact, human muscles are made up of different types of fibers, and what suits one athlete may not be very promising for another. Therefore, athletes should concentrate on their own sensations and observe which biceps curl works best for them.

The technology for working out the biceps is to perform movements using the target muscle group as much as possible. You need to actively contract your biceps so as to achieve significant hypertrophy, but do not sway your whole body or throw the dumbbells to your shoulder. Cheating can be used by professionals when they have reached a plateau. For a beginner amateur this is too harsh a measure.

Strength or volume

On the one hand, the shoulders must be strong. On the other hand, pumped up shoulders look very beautiful. Which is better – strength or volume – is a controversial question.

You also need to have a strong shoulder. To do some work overhead, to hold something for a long time, and the like. Only strength in this case is not enough.

Let's agree that the deltoids need to be developed from all sides - so that they are strong, voluminous, and hardy. To do this, we will perform the seated dumbbell press in different ways.

Strategies for Developing Endurance

Lifting dumbbells up sitting position is considered a more gentle exercise than, for example, military press, which you won’t be able to do every workout. Everything is simpler here - you can take light dumbbells and “get the blood pumping” every day.

The strategy for developing endurance will be as follows - overhead dumbbell presses are done several times a week in 5 sets of 25 times with a weight that does not cause you severe fatigue during work. For example, if in strength mode you bench press 25 kg dumbbells, here you can take a weight of 15–16 kg. We work through the burning sensation.

Naturally, this scheme applies only to those who believe that their shoulders are not strong enough.

Developing the volume and strength of the deltoids

The seated dumbbell press is the second exercise after the military press that can increase the mass of the deltoids. To achieve strength and mass gains, we will perform this exercise once a week for 4 sets of 8 times. And you need to work until failure. Then you will achieve maximum effect.

Choosing weight is one of the main tasks. What weights to take: select dumbbells so that the bench press is very difficult for 7–8 reps, and you would not be able to do the ninth rep on your own. For girls this is not particularly relevant.

Vulnerability of the shoulders

Anyone who has injured the deltoid muscle at least once in their life knows why this can happen. Moreover, there are cases when a person has warmed up enough and smoothly approached the working weight (for example, in a bench press). And during one of the repetitions I felt pain.

The deltoids are not very well positioned. When moving, the tendons rub against the bones, gradually erasing their surface. This leads to inflammation of their membranes. Tears occur due to incorrect technique, poor warm-up and other violations. But the inflammation is due to such characteristics of the shoulders.

Standing dumbbell raises are also a relatively traumatic element of shoulder work. Therefore, technology is put at the forefront.

Another reason that the deltoids are most often injured is their overload.

When exercising in the gym, the deltas work during all barbell and dumbbell presses and fly-ups at all angles. Therefore, when you pump your chest, your shoulders work. You pump the triceps with the base - they do the same. You do push-ups or pull-ups - and then your shoulders come into play. In the first case, of course, more. When pulling up, the posterior deltoids are involved. In any case, spreading your hands on such days is not the best idea.

Lateral dumbbell raises

The dumbbell lateral raise exercise works well on the middle part of the deltoid muscles.

Lifting dumbbells through the sides: execution options

A video lesson on this exercise can be viewed in the “Deltoids: video lessons” section.

You can perform this exercise for the deltoid muscles in three variations.

Option one: standing, feet shoulder-width apart, dumbbells at your sides with your palms facing you.

As you exhale, raise the dumbbells up to your height level.

While inhaling, return to the starting position. This is the cleanest version.

The second option is to lift dumbbells with a slight bend back.

The dumbbells should be lifted as you exhale, maintaining an inclined back position.

The middle part of the muscle located closer to the front is worked out.

Of course, in this case the weight will be used much less than in the previous version.

This option can also be performed on an incline bench with different inclinations, ranging from right angle to a horizontal bench.

Dilutions on horizontal bench A bit similar to chest flyes, but while the chest exercise has your palms facing up, the deltoid exercise has your palms facing down.

Incline flyes at different angles give a greater effect, since the muscle is worked from different angles.

The third option is when the exercise is performed with a slight forward bend. If the stance is correct, the front disc of the dumbbell touches the front of the thigh.

The dumbbells should be lifted as you exhale, maintaining, if possible, the initial tilt of the torso forward.

Here the middle part of the muscle, which is located closer to the back, is worked out.

Lateral dumbbell raises: using cheating

Cheating is also possible in this exercise. This method is applicable in the third option. But if in the third option you stood with a slight tilt forward, then now the tilt should be such that the dumbbells are located in front of you, on straight, relaxed arms, with your palms facing each other, touching the part of your little finger on the front of your thigh.

Simultaneously with straightening your back, giving this movement the first impulse to the movement of your shoulders, while exhaling, you raise your arms with dumbbells up through the sides, to the level of your height.

Lifting dumbbells through the sides using the cheating method is an exercise for experienced athletes, and if you are not one yet, take care of your back and shoulder joints. Here, too, work is done on holding the dumbbell raised up using the movement of the back.

For proper development deltoid muscle and maintaining anthropometry, it is necessary to develop not only the middle part of the delta, but also the front part (exercise - raising dumbbells in front of you), and the back part of the delta (exercise - raising dumbbells in an inclined position).

Based on materials from: Athleticism.com.ua

Dumbbell press sitting or standing

Read how to properly pump your shoulders using dumbbell presses while sitting or standing. Technique for performing these exercises and videos.

Beautiful developed shoulders are the pride of men and the privilege of women. Representatives of both sexes simply need physical training if they want to have a well-groomed shoulder girdle.

Standing and sitting dumbbell presses perfectly work out the deltoid muscle areas, making a significant contribution to “building” the body of your dreams.

Broad and voluminous shoulders in men are one of the main advantages that others pay attention to. Elastic, slightly pumped shoulders in women make her look complete

Therefore this muscle group due attention must be paid to physical training people of both sexes.

During the exercise, the elbows transform their position from a position below the shoulders to a position above the head. Unlike using a barbell, when performing a bench press with dumbbells, the range of motion is maximized. The shoulder girdle in this mode of operation creates a good hormonal background for natural muscle building.

Features of the exercise

Below are a number of points to consider when incorporating the exercise into your training program:

Raising dumbbells to the sides (flying) is done with a precisely individually selected weight. If the weight is small, you will not get the effect. If it’s too big, your technique will suffer – you’ll bend your elbows even more to make the exercise easier.
If you raise your arms with dumbbells higher than parallel to the floor, the work includes trapezius muscles. Do this if you plan to train your trapezius.
If you swing your arms with your elbows down, the load will be distributed between the front and middle deltoids. As a result, you will not upgrade either one or the other.
If you swing your arms cheating, for example, from a jump, it won’t do any good either. Damage tendons faster.
Raising your arms is done while exhaling, and returning to the starting position while inhaling.
On the last repetition, you can linger at the top point for 5-10 seconds. This will strengthen your shoulders.
To check the exercise technique, do one approach while standing sideways to the mirror.

Pay attention to whether you are slouching. Is your lower back arched correctly?
For greater efficiency, you should not relax your muscles at the lowest point and lower the dumbbells onto your hips

Keep them at some distance so that the deltoids do not rest during the exercise.
There is no wrist supination during abduction. Hands are fixed. Only the shoulders work. The hands are slightly lower than the elbows. This position will allow you to “pour the water out of the jugs” at the top point.

Raising dumbbells overhead from the sides

Description

This exercise specifically targets the middle bundles of the deltoid muscle. Its development will visually expand and raise the shoulders. Also, lifting dumbbells overhead from the sides will help highlight the middle deltoids. And that’s not all, by doing this exercise you will significantly improve the mobility of the shoulder joint and strengthen the shoulder girdle as a whole.

This exercise must be performed by volleyball players, tennis players, swimmers and those involved in martial arts.

Exercise technique

Place your feet shoulder-width apart and straighten your torso. The arms should be slightly bent and fixed at the elbows until the end of the approach, the dumbbells lightly touch the hips, the palms should be turned towards the lateral surface of the thigh - this is the starting position. After inhaling and holding your breath, begin to raise your arms out to the sides (without extending them beyond the plane of your body), eventually they should end up above your head. When the dumbbells pass shoulder level, the arms should be slightly turned at the shoulder joint and at the top of the palms should be directed forward. If it becomes uncomfortable for you to continue the movement after your arms become parallel to the floor and the dumbbells begin to “get stuck,” turn your arms further - palms up. In this case, at the top point the palms will face each other.

Don't relax your lower back straight position the torso must be fixed until the end of the set. You should lower your arms down smoothly while exhaling. You must control the dumbbells at every point in the movement. Do not bend your elbows - this is dangerous.

The pace of the exercise is moderate. The only exception is lowest point, here, in order to move the dumbbells from their place and start lifting, you can make a slight acceleration.

Many athletes do not do this exercise, preferring to raise it from the sides to shoulder level (dumbbell fly). This is an unacceptable mistake, because by constantly doing the exercise only at half the amplitude, you overload shoulder joint, you make it stiff and, in addition, you don’t reduce the deltoids to the maximum.

The target muscles are the middle deltoids. They begin to work at the moment when the angle between the arm and the torso is equal to 30 degrees and reach the peak of their contraction when the arm is 45 degrees above the horizontal.

Use only those weights that will allow you to perform the exercise technically correctly and in full amplitude. Heavy dumbbells will force you to bend your elbows and/or reduce the range of motion, which will greatly reduce the load on your deltoids. Hold your breath while lifting the dumbbells. Do not exhale prematurely - this will cause the back muscles to relax and it will become much more difficult to complete the lift while keeping your back straight.

This exercise can also be done in a crossover, working with cables passing through the lower blocks. But this version of the exercise will not be as effective at all, because after the handles pass shoulder level, the load on the deltoids will drop significantly.

10 Best Dumbbell Exercises to Strengthen Your Triceps

Bringing a dumbbell behind your head - at first glance, this exercise seems very simple, but it is not! The movement itself (bend your elbows and lower/raise the weight) is simple. It is difficult to keep your elbows in one position. The movements will feel unnatural at first and your body will try to force you to move your elbows to relieve tension on your triceps. Keep your elbows in exactly the same position and all the tension will go to your triceps. This exercise can be performed even at home.

Bringing a dumbbell behind your head with one hand alternately is a one-handed alternative to the previous exercise. It isolates each arm, which means it helps you focus on the muscles in one arm. The weight should be ½ that of the worker, but the muscles will be worked from a different angle. Such arm exercises with dumbbells for women are also possible, but the weights should be minimal at first.

“Crusher” - Be careful: if the technique is incorrect, the risk of injury is very high. You lower the dumbbell to your forehead, and if you don't have proper control over the weight, you may hit yourself in the head or face. But, once you manage to grasp the technique, you will find that it is one of the most effective exercises for strengthening the triceps. Isolating the muscles helps work both heads, which helps round and strengthen the backs of the arms.

Bent-over arm extensions - This isolation exercise is one of the best for toning your triceps if you do it correctly. The first instinct is to swing the dumbbells, but you should focus on keeping tight control of the movement. Another condition is to keep your elbow at your side and use ONLY the strength of the triceps muscle.

The seated French press is a slight modification of the basic dumbbell overhead exercise. You perform the same movement, but sit instead of stand. The support behind your back will provide support for your spine and shoulders, making it easier for you to rise heavy scales. The bench will also support your posture and reduce the risk of swaying.

One-Arm Military Press - The "military press" is one of the most effective shoulder exercises. The overhead dumbbell raise works your shoulders, but did you know that your triceps do most of the work in the second half of the exercise. The triceps are responsible for lifting the weight from shoulder level to head level, after which most of the work is done by the shoulders. The one-arm military press will provide stress on the triceps and deltoids.

Technique: Hold dumbbells at shoulder level, in the correct position for a military press. Raise the weight only halfway, no higher than the top of your head. Lower and repeat.

Extension of a dumbbell (barbell with a narrow grip) while lying down is great exercise for those who want to pump up their triceps with double strength! The fact that you are lying down means that ALL the tension is on the triceps and your shoulders are barely engaged. This is a simple movement, and very effective, the only requirement is to keep your elbows steady.

Dumbbell Abdominal Press - The dumbbell bench press works the chest and triceps, but this variation of this exercise focuses only on the triceps. Instead of lowering the weight to your chest, you lower it to your stomach. You can complete your chest day with several sets of this exercise.

Technique: Grab dumbbells and get into a bench press position (arms directly above your shoulders). Lower the weight towards your stomach, but don't touch it. Apply force, lift the dumbbells and return to the starting position.

The Tate Dumbbell Press is one of the best triceps isolation exercises! This is very similar to the lying dumbbell curl, but with one noticeable difference: instead of lowering the weights behind your head, you lower them towards your chest. The fact that your arms are turned inward means you'll be working your triceps from a completely different angle.

The very close grip dumbbell press is another great exercise to add to the end of your chest day! Use one heavy dumbbell. Narrow grip takes the pressure off the chest and redirects it directly to the triceps.

These muscle exercises are ideal for those who want to develop serious biceps and triceps. Incorporate them into any upper body workout and you'll see progress in no time.

Just remember: Focus on the larger muscle groups first (back, chest, and shoulders) and plan your arm workouts AFTER. This will ensure maximum economy of force without allowing you to tire too quickly. The above mentioned arm exercises with dumbbells for girls and men for biceps and triceps are the most effective in the world of fitness.

How better results, the longer you will look fit and athletic. Discipline, focus and determination are the keys to transforming your body and life.

Lifting dumbbells with one hand while lying on your side. What, why and why

Let's be honest :), if I ask you to name shoulder exercises, then most likely it will be the following - military press, seated dumbbell press, standing fly. I'm right? I think yes. The catch is that we have sorted out all of them and it would seem that there is nothing more to consider. However, we always try to somehow surprise our muscles and therefore take on unusual exercises, so it will be this time too, and an example for us will be lifting a dumbbell with one hand while lying on its side. I’m sure this is the first time you’ve heard about it and you’ve never done it before. Is it worth it? We will find out further in the text.

Muscle atlas

The exercise belongs to the class of isolating exercises with the type of pull force (pull) and has as its main goal the development of the middle beam of deltas.

The muscle ensemble includes the following units:

• targeted – lateral delta;
• synergists – posterior delta, supraspinatus, trapezius (bottom/middle), serratus anterior;
• stabilizers - wrist extensors, upper trapezius, levator scapula.

A complete muscle atlas looks like this.

Advantages

By performing the one-arm dumbbell lift exercise while lying on your side, you can expect to receive the following benefits:

• targeted, isolated work on the middle bundle of deltoid muscles;
• formation of relief;
• “toning” the muscles without significantly increasing the muscle mass of the deltas (relevant for girls);
• the ability to perform with back problems;
• possibility of use as an “additive”;
• increasing stability of the entire shoulder joint.

Execution technique

Lifting a dumbbell with one hand while lying on your side is an exercise of medium difficulty level. Step-by-step technique execution looks like this.

Go to a horizontal bench and lie on it sideways, leaning on your hand (for example, your left elbow). Take the dumbbell in your free hand with an overhand grip and extend it along the body. This is your starting position.

As you inhale, begin to raise your arm with the dumbbell vertically up to a position parallel to the floor (or slightly higher). At the top point of the trajectory, hold for 1-2 counts and additionally press middle delta. Return your hand to the IP position while exhaling. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

In motion (option lying on the floor) like this...

Variations

Besides classic version There are several variations of the exercise, in particular:

• lying on the floor with your arms fully abducted;
• lying on a bench at an angle.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• do not raise your arm with the dumbbell too high; the best work on the middle beam is achieved when you raise your arm to parallel or slightly higher;
• lift the dumbbell only using the deltoid muscles;
• at the top point of the trajectory, hold for 1-2 counts and additionally squeeze the middle beam;
• do not use heavy dumbbells or cheating;
• breathing technique: inhale - lift the projectile up, exhale - lower the projectile down;
• numerical training parameters: number of approaches 3-4, repetitions 12-15.

We're done with the theoretical side, now let's look at some practical points.

Lifting dumbbells with one hand while lying on your side - effective exercise for deltas?

We can judge the effectiveness of an exercise by the electrical activity of the muscles developed in it. Researchers from ACE Research (USA, 2015) found that the exercise for lifting a dumbbell with one arm while lying on your side in terms of the effectiveness of the load on the middle delta is comparable to moving your arm to the side while standing at a crossover block. The EMG data is 70% versus 74%, which is quite high performance. Thus, the advisability of including dumbbell delta raises with one hand while lying on your side in your training program is beyond doubt. The best option would be to introduce the exercise after basic movements and performing it in the range of 3-4 sets of 12-15 repetitions.

Actually, we’re done with the substantive part, let’s move on to...

Afterword

The latest technical note for 2016 was written and in it we talked about lifting a dumbbell with one hand while lying on your side. Don’t disdain this exercise and diversify your workouts with it and watch your “shoulders” sparkle in a new way.

Well, the official notes are over, and this Friday a surprise awaits you...

PS: Friends, what shoulder exercises are in your arsenal?

With respect and gratitude, Dmitry Protasov.

Barbell row to the chin

Basic exercise for working the deltoid muscles, mainly the middle fascicle. The trapezius muscles are also involved.

Stand up straight. The shell is below. The grip is straight. The distance between the hands is approximately two fists.

• As you exhale, raise the barbell to your chin.
• Hold the projectile in the upper position.
• As you inhale, return the bar to its starting position.

• Elbows should always be spread out to the sides and raised vertically.
• Keep your back and neck straight, chin horizontal.
• The bar of the bar should rise exactly to the chin, that is, above the shoulders.
• The weight of the barbell should not be an obstacle to proper exercise technique.

Seven mistakes when performing dumbbell swings to the sides

Knowing these important points will allow you to master the correct technique and work the middle deltoid muscles in isolation.

Flexion of the elbow joints during movement

This is a fairly common mistake, which can be avoided if you create a small angle in the elbow joint in advance. It should be approximately 10-15 degrees. It must be saved until the end of the set being performed. At the point of maximum contraction, the angle is kept in the same way as at the very beginning.

Contraction and activation of the elbows balances the triceps. This deprives standing arm swings with dumbbells of their status. isolated exercise. It ceases to serve the purpose for which it was included in the training process.

The dumbbells should not move in a completely straight line, but go in an arc. If the exercise is not done in front of a mirror, you can ask a partner or gym mate to check the correct execution technique.

Dumbbell lowered too low

To develop the middle deltoid muscles to the maximum, tension must be maintained throughout the entire approach. When the dumbbell in its extreme position is lowered to its maximum, being in front of the hips, the tension exerted on the deltoids drops to zero. To solve this problem, the range of motion is reduced by keeping weights at a distance of 10-20 cm from the body.

ABOUT making the right choice“distance” is evidenced by a more difficult process of lifting dumbbells, when the load falls on the middle bundles. The main thing is to choose the right weight. If it is too heavy, the likelihood of injury increases many times over.

All attention should be focused on technique. When it is fully mastered, increasing the weight lifted will take place without any problems.

Throwing elbows in different directions

Disorderly and chaotic dumping is the most common mistake, which is allowed by novice athletes. The elbows in the swing are a kind of pointers, always located higher.

Missing the moment correct movement deltas significantly slow down the development of middle fascicles. To prevent this from happening, progress is rapid and of high quality, elbows should always play the role of pointers.

Limitation of hands in the top position

Most athletes limit themselves to raising their arms to shoulder height when performing swings. This position is not maximum, since the middle fascicles of the deltoid muscle can go higher. Increasing the height by another 45 degrees allows you to achieve maximum tension, which has a significant impact on the growth of the shoulder girdle. In addition, this movement gives impetus to the development of the upper trapezius.

There are some important points, which should be taken into account. Athletes who are experiencing pain, injury or shoulder problems should first consult a doctor before making a decision as to whether the exercise can be performed at maximum load or not.

"T" position and locking

IN gym Quite often you can see how some athletes perform this exercise in such a way that in the upper position a semblance of the letter “T” is formed. This method leads to maximum stress on the elbow joints, as it negatively affects health.

Lift more weight by decreasing the bend angle

This is a misconception that many bodybuilders hold. The smaller the bend, the higher the weight lifted. However, given main goal which the athlete pursues while performing swings, one should think about what is more important - technique or an illusory sense of one’s own strength. As the angle decreases, it certainly becomes easier to lift weights, including maximum weights.

A bodybuilder may think that lifting heavy weights makes him stronger, but this is not entirely true. The more time you spend building muscle, the better the training. Therefore, you should always remember that technique is much more important than just a feeling of your own strength without a significant increase in the volume and width of the middle delta beam.

This exercise should not be called a dumbbell lift rather than a swing.

Some people call the swings “flying” or “lifting”, and the middle beams “external deltas”, which is absolutely incorrect. This, of course, does not have any effect on the performance technique, but it hurts the ears of experienced athletes and indicates ignorance or a frivolous attitude towards bodybuilding. You should not distort or call the exercise in your own way.

From: bodybuilding.com

Standing dumbbell press technique

Before directly starting the dumbbell press itself, it is imperative to carry out general stretching for all muscle groups of the upper shoulder girdle and pay attention Special attention warming up the rotator cuff muscles. You can also do a couple of warm-up sets of bench presses with very light weights.

Hold a dumbbell in each hand with an overhand grip.

Straighten your back, leaving a slight arch in the lower back, straighten your chest, and pull your shoulders back. Place your feet shoulder-width apart, with your feet slightly turned outward.

Tighten your abs and spine and keep your torso motionless throughout the entire set. The work will be performed using the strength of the shoulder muscles.

Starting position: place dumbbells at shoulder level (hands slightly wider than shoulders), palms turned outward. The forearms are parallel to each other.

The head is fixed, the gaze is directed straight ahead.

Take a deep breath and, holding your breath, begin to press the dumbbells in a straight line upward (towards the ceiling) until your arms are completely straightened. elbow joints.

At the top of the movement, the projectiles should touch each other. The conditional line connecting the two dumbbells will pass through the head. Holding for a second in the upper phase will allow you to feel the maximum tension of the muscles being worked.

Saddle exhale and smoothly return to the starting position along the same trajectory of movement. Without stopping or relaxing, begin the upward movement again.

Do the planned number of repetitions.

How to do a dumbbell press correctly

Find a free bench, take with you 2 dumbbells of 2–10 kg each ( easy option- for girls). It is advisable to rotate the bench so that when you sit on one side of it, you are facing the mirror

This is very important when you do the dumbbell overhead press.

If you plan to lift heavy weights, you can use a bench with a backrest. Sit on the edge of the bench, place your feet slightly to the sides for a more stable position.

Take dumbbells in both hands, spread your elbows to the sides. Your palms should be positioned as if you were holding the barbell with them. If you look at you from the side, your elbows will move strictly along the vertical axis (OY) during the exercise:

1. Sit up straight with your lower back bent slightly forward. The shoulder blades are brought together, the shoulders are straightened.
2. Take dumbbells from the floor, spread your arms with them as described above. The dumbbells should be at shoulder level. This is the starting position.
3. Raise the dumbbells up as you exhale, you can touch them to each other (don’t hit them too hard, you still don’t need to damage the gym property).
4. Lower the dumbbells to ear level or slightly below. This is where the nuance - when you lower the weight below the back of your head - comes into play. top part trapezoids. If you want to use it, lower the dumbbells as far as possible. If you are pumping up the deltoids (an excellent option for girls), you should not lower the dumbbell below the back of your head.
5. Do 15 warm-up reps.
6. Further, if the weight is large (25–40 kg), you can use an athletic belt.

Have a trainer or more experienced lifter watch you - it is important that the dumbbell overhead press is performed correctly. https://www.youtube.com/embed/0JCIaYefb14

You might be interested

Standing dumbbell swings are an exercise for the deltoid muscles, mainly for their middle bundle.

Technically the exercise is very difficult. It is important to feel the contraction of the target muscles and be able to turn off the auxiliary ones and coordinate the work of your body.

The arm should be fixed at the elbow joint throughout the entire set. Then the movement will be observed only in the shoulders, and the load will not go to the auxiliary muscles.

Do not use heavy weights, as this will lead to involuntary jerky movements, and the dumbbells will swing and throw.

The elbows should not rise above the level of the shoulders, otherwise the load from the middle bunch of deltas will go to the trapezius muscles. Therefore, the shoulders should be as low as possible in any amplitude.

Initial position

• • Place the dumbbells in front of you.
  • Turn your palms towards each other.
  • The body is slightly tilted forward.
  • Make a slight arch in your lower back.
  • Bend your knees slightly.
  • Bend your elbows and lock them until the entire set is completed.
  • Drop your shoulders.

Raising dumbbells through the sides while standing: performing the exercise

• • As you exhale, from the lowest point, raise the dumbbells.
  • The movement of the elbows is to the sides and up. At the point when your elbows reach your shoulder line, hold for a few seconds.
  • Then slowly lower the dumbbells down in front of you.
  • At the lowest point, without touching the dumbbells and without pausing, immediately begin lifting the apparatus. This way the target muscles will not lose load.

(1 ratings, average: 5,00 out of 5)

Of course, shoulder power is basically a feature of the body determined by genes. The strength of our shoulders is directly determined by the size of the collarbone. It is believed that the best stimulator of shoulder growth is swimming, but experienced trainers assure that at the age when bones stop growing, swimming becomes ineffective, and in the future it is necessary to work directly with the muscles.

An excellent workout for developing these same muscles is the Dumbbell Side Raise. The main effect of the exercise is to develop the middle head of the deltoid muscle. The effect is such that over time this exercise is visible to the naked eye. So, how to make your figure athletic and courageous?!

The exercise is used for effective development lateral and rear delts visible muscles and also develops trapezius muscles

Technique for performing dumbbell lateral raises while standing

• We stand straight with our feet shoulder-width apart.
• We take a dumbbell in each hand so that our palms face the floor.
• We make a slight downward bend, without changing the arch of the back, so as not to deform the spine.
• Tighten your abs and bend your elbows at a slight angle.
• We fix the body in this position.
• Slowly, while inhaling, raise your arms with dumbbells slightly above shoulder level. The palms can face the floor or to the sides, but we point the thumb towards the floor.
• We fix the maximum level of lifting for a while, and then also slowly, while exhaling, lower our arms back.

Errors, nuances and dangers of execution

It is a mistake to think that if you perform an exercise quickly, the muscles will work more actively and the effect will be stronger. This is the main mistake when performing this exercise. The consequence may be injury to the shoulder joint. You should not set up a “mill” with dumbbells in your hands.

You should also not keep your back too straight, just like your arms. This puts too much pressure on the shoulders and spine. Correct execution is considered to be when the body is at a slight angle and the elbows are in a slight bend. At the culmination of raising your arms, your elbows are slightly higher than your palms.

This workout is considered the most unsafe for the shoulder joints. Therefore, it should be noted that the main problem is incorrect execution and excess loads ( heavy weight). Technically, it would be correct to choose dumbbells that are less heavy, because... a massive device will not allow correct execution exercises. There is also a simple dependence: the greater the weight, the stronger the bend of the elbows, which leads to a decrease in amplitude and less load on the deltoids, and accordingly the exercise is done in vain.

It is necessary to clearly follow the instructions and listen to your feelings. If it is difficult to do the lowering approach thumb down, you need to make the task easier and simply perform arm amplitudes with dumbbells.

Be sure to warm up your muscles before performing the workout. At a minimum, perform amplitude movements with your arms, but without dumbbells.

It is also necessary to remember about breathing. Your arms rise as you inhale due to the fact that when your chest is filled with air, your body is kept level and rib cage holds the middle section of the spine.

Additional Pro Tips:

• When lifting dumbbells above a vertical position, the trapezius muscles and deltoids are practically not used. It is worth making amplitude movements only to the horizontal.
  You can also stimulate muscle growth by performing additional standing and sitting presses.
• If you feel a forward pull while performing a workout, this means that the mass is large or the bend of your elbows exceeds the norm. Fix the dumbbells at your sides, and reduce the bend of your elbows to 10-15 degrees.

Muscles involved

As already mentioned, the middle head of the deltoid muscle affects the width of the shoulders. This is what we develop during training.

The deltoid muscles get their name from the Greek “delta” (“triangle”), because. This muscle group is divided into three heads: anterior, middle and posterior. However, each of them is responsible for a different type of movement. In reality, there is no exercise that will help develop all three heads. Therefore, it is worth developing your shoulders with a whole set of exercises that will affect all bundles of the deltoid muscle. I also recommend reading it.

Conclusion

It is believed that this exercise must be used in every workout! It has a great effect on the development of shoulder muscles. Various variations of dumbbell lifts are needed, both standing, sitting, and.

Even in the case when professional athlete with mass and strength shoulder muscles everything is fine, you must not exclude this exercise from your daily routine. It also works great for visualizing the deltoid muscles, separating and outlining them.

The exercise, lifting dumbbells from the sides above your head, pumps the middle deltoids, as well as the supraspinatus muscle and trapezius. Gives width and definition to the shape of the shoulders. Formative exercise.

Raising dumbbells overhead targets the middle fascicles of the deltoid muscle, the development of which visually expands and raises the shoulders. This exercise effectively highlights the middle deltoids, against the background of other bundles of the deltoid muscle, trapezius and triceps. In addition, lateral raises of dumbbells improve the mobility of the shoulder joint and strengthen the shoulder girdle as a whole.

Be sure to include this exercise in your program strength training, if you play volleyball, tennis, swimming or martial arts.

1. Place your feet shoulder-width apart and straighten your torso. In the starting position, the arms are slightly bent and fixed at the elbows until the end of the set, the dumbbells almost touch the hips (palms facing the lateral surface of the thigh).

2. Inhale and, holding your breath, raise your arms through your sides (strictly in the plane of your torso) above your head.

3. When the dumbbells pass shoulder level, the arms turn slightly at the shoulder joint and at the top point of the palm are directed forward. However, if it is uncomfortable for you to continue the movement when your arms become parallel to the floor and the dumbbells “get stuck,” turn your arms more strongly - palms up. In this case, at the top point the palms face each other.

4. Do not relax your lower back and maintain a straight body position until the end of the set.

5. Lower your arms down smoothly, as you exhale, controlling the dumbbells at each point of the movement. Don't bend your elbows!

6. Do the exercise in moderate pace. The only exception is the bottom point, here slight acceleration is allowed to move the dumbbells from their place and begin the rise.

1. Most athletes ignore this exercise, replacing it with lateral raises to shoulder level (dumbbell flyes). This is a mistake; by constantly practicing the exercise at half the amplitude, you overload the shoulder joint, provoke the development of its stiffness and, moreover, never reduce the deltoids to the maximum.

2. The purpose of the exercise is medium deltoids. They start playing first fiddle as soon as the angle between the arm and the body is 30 degrees, and reach the peak muscle contraction at the moment when the hand is 45 degrees above the horizontal.

3. Use only such a working weight that will allow you to perform the exercise technically correctly and to its full amplitude. Keep in mind: Heavy dumbbells will force you to bend your elbows and/or shorten your range of motion, which will significantly reduce the load on your deltoids.

4. Hold your breath while lifting the dumbbells. Exhaling prematurely will cause your back muscles to relax, making it difficult to complete the dumbbell lift while keeping your back straight.

5. This exercise can be performed in a crossover by attaching the handles to the cables passing through its lower blocks. However, this option is less effective, since after the handles pass shoulder level, the load on the deltoids is significantly weakened.

Lateral dumbbell raises are a popular exercise for pumping up deltoids, trapezius, and even triceps. Here everyone will learn how to correctly do bent-over dumbbell lifts, technique, instructions with photos and videos.

What is a dumbbell fly?

A relatively popular exercise among exercises for developing back muscles. Unfortunately, it has a controversial negative side due to the complexity of implementation. The athlete must concentrate as much as possible to engage non-target muscles. In fact, visiting any gym you can see that this exercise is performed, but everyone does it in their own way.

This note is one of the mechanisms for building a big back. Here we will learn how to do the right thing to grow exactly those muscles that are shown in the picture. Let’s not go into the advice of amateurs, but rather let’s see how real professionals do it.

The rear deltoid is the poorest muscle that lags behind all the time. She was one of the three who received a negative load. Few people know, but it helps you bench press, perform different variations of bench presses, and much more.

Photo instructions for muscle loading

Therefore, by performing dumbbell flyes, you will strengthen lagging muscles and improve strength indicators. Rear end muscles will become more muscular and developed.

So, muscle mass rear deltas forms a prerogative in this way:

• The main task is to pump up the rear and middle deltoid muscles;
• Additional - rhomboid, middle, trapezius muscles;
• The stabilizers are the hips, buttocks, spine, forearms, wrists and triceps;
• In the picture you can see the working muscles while doing dumbbell flyes.

Dumbbell flyes advantages

When doing dumbbell flyes, the athlete receives the following benefits:

• Pumping up the lagging muscles;
• Beautiful delta shape;
• Strengthening the deltoid muscles and back;
• Strengthening a very vulnerable area of ​​the shoulders;
• Reducing shoulder injuries;
• Increased strength indicators;
• These benefits can be obtained by performing an exercise on the posterior muscle.

Execution technique

IN gyms There are many wiring options. Sometimes athletes, especially professional level add something of their own. Others try to follow the book exclusively.

Dumbbell lateral raises are an isolation exercise for working the rear deltoids. Therefore, it is very important to do the exercise with correct technique, wisely and wisely.

Lifting dumbbells through the sides with the head resting

To do this, you will need a portable bench to support your head. Thus, the body body will not be mobile when moving to the sides. A bench at an angle or a soft part of the wall will suit you.

Bend half forward towards a wall or bench, resting your head on the wall. Hands with dumbbells should be perpendicular to the floor. You are in a bent position with your palms facing each other.

With emphasis on the bench - dumbbell fly

Now take a deep breath and as you exhale, gradually begin to move the dumbbell to the sides. The forearms should have a slight bend. As you exhale, return to the starting position of your hands.

Seated dumbbell raise

This type of exercise is similar to the previous version while sitting. Only you need to sit on the bench with your buttocks. Here you get a more stable exercise that focuses on the rear delts.

Sit on a bench, take dumbbells, put your feet on the step of the bench or on the floor. Place the dumbbells under your calves - this will be your starting position. Lean forward a little and look ahead. Inhale and begin to move the dumbbells as far to the sides as possible. The weight should be average.

Bent over side dumbbell raises

Here you will only have dumbbells in your hands. Difficult to perform due to the lack of supporting stabilizers. Sometimes you can alternate with the first exercise. Take small dumbbells, lean forward, look ahead, palms with dumbbells facing each other and begin to spread them slightly to the sides. The final phase will be twisting the dumbbell thumb back.

Side bent dumbbell raises

Lifting a crossover while sitting

You will need a crossover machine. Almost everywhere has it, but older gyms probably don't have it. Attach the handles through the bottom on the sides. Grasp them or ask to be handed to you. Start moving, controlling the tension of the machine cable to the sides. Try hard to do without jerking.

Breeding on a crossover sitting to the sides

The exercise looks fun, but it also requires concentration. The dumbbells should be of medium weight to avoid damaging the shoulder joint. Lie on your stomach on a bench, your legs should be pointing towards the floor, look ahead and begin to spread the dumbbells to the sides.

Lifting dumbbells while lying on your stomach on a bench to the sides

You should familiarize yourself with the nuances and technical side:

• The rear deltoids do not respond well to large dumbbells. It is best to use small dumbbells;
• For beginners, it’s best to start with your head resting. This is due to weak trunk muscles;
• Elbows should always be at a bent angle and not dangle to the sides;
• The sideways swing should resemble a bird;
• Hold your hands in a position as if you were carrying heavy bags;
• Do not rotate your wrists and forearms;
• “Cheating” with heavy weights with back impulse will not help to work this muscle;
• You should have a 20-degree forearm tilt;
• Adjust the bench to suit you;
• Shoulders are best done at the end of the workout, and not at the beginning, as famous trainers with diplomas advise;
• These were technical recommendations for the technique of performing lateral raises.

Afterword

Now everyone is familiar with all the intricacies of oblique movements for deltas. Any athlete who wishes can save our article and tighten up the lagging beam.

Ask questions below in the comments. Let us help everyone get the body of their dreams.

Video instruction