Dumbbell raises lying on a horizontal and inclined bench. Lifting dumbbells while lying down Raising arms with dumbbells on a horizontal bench

Lying dumbbell raises

Lying arm raises with dumbbells

Lifting arms from a lying position is performed with dumbbells or cable traction. There are also more complicated options when breeding is done with the additional resistance of a rubber shock absorber. The mechanical movement is reminiscent of working in a butterfly simulator, and is used quite widely.

Purpose of the exercise

Lying arm raises are an isolating exercise for the chest muscles. Used to work the large pecs and create a “separation” between the muscles. The exercise also works the stabilizer muscles - serratus anterior, shoulder rotators, triceps, wrist muscles and, partly, the muscles of the “center of the body” (abs and even quadriceps and buttocks. The stabilizers are activated the more, the more significant weight or resistance is created during using dumbbells or other weights.

Features of dumbbell raises on a lying bench

The exercise is extremely rarely used as the main one. Usually - in women's training, and only in that version when a woman has breast implants. In theory, it is used as the second or third exercise of the plan.

The weights of the weights should be moderate, since the use heavy scales can cause injury to the elbow, shoulder and wrist, especially if the skill of stabilizing the weight has not yet been developed.

In beginner training, the exercise is often replaced by bringing your arms together in front of you in a butterfly simulator. Replacement is done until the muscles become sufficiently toned to make lifting weights safe.

Option with cable traction used in the training of high-level athletes in order to ensure maximum stretching of the pectoral muscles.

The exercise is often used for:

• performing forced repetitions, when the last few repetitions are performed with the help of a partner;
• using the dropset technique, when the approach continues with a change in weight to a lighter one until muscle failure is reached;
• using “clamping” of the muscles at the extreme point of the exercise, forcing a conscious strong contraction of them

Technique for performing dumbbell flyes

Usually the belayer supplies the weights; this is the recommended option. If this is not possible, you should place the dumbbells on the front of the thigh, pull in your stomach, and simultaneously push both legs and lay your back on the bench to lift the weights up.

Then the weight is brought to the midline of the sternum; you can not “push” the dumbbells, but keep them a little further away. As you exhale, the weights are moved apart so that the elbows drop just below the plane passing through the center of the shoulder joint. With an inhalation, reverse the dumbbells.

A technical error is rigid extension of the elbows to the point where the joint looks absolutely straight. This puts stress on the wrists and shoulders and can cause injury. To achieve the maximum amplitude of stretching of the pectoral muscles, it is recommended to bend your arms slightly elbow joints, and perform the movement slowly and under control until the elbows drop just below the shoulder joint. The trajectory of the dumbbells should be arched, but you shouldn’t focus on it and make sure that the weights drop low.

The second common mistake is moving too fast or too slow with one hand and the wrong trajectory. The dumbbells can go to the neck or stomach, this is not allowed; the weights need to pass the midline of the sternum with each lift.

An option is cable traction. Used for maximum chest development using minimal resistance. Recently, BFR versions of this exercise have become popular. The athlete puts on rubber band on the chest, which restricts the movement of blood. This allows for more pumping while using lighter weights and is considered a joint-friendly technique.

In conventional technique, it is important to monitor the position of the elbows and avoid working by inertia, coordinating your movements with breathing. Stretching - on inhalation, contraction - on exhalation.

Lifting hands with dumbbells while lying down, or as it is also called, lying dumbbell flyes, is one of the best isolating (single-joint) exercises aimed at developing, working out and strengthening the pectoral muscles.

This exercise, when performed correctly, increases the volume of the edges and middle of the chest, gives them a convex shape and more clearly “outlines” the boundaries between the left and right halves chest. Like bench press, bringing your hands together with dumbbells has its advantages - the ability to change the emphasis of the load on different areas of the pectoral muscles, depending on the option of performing the exercise:

• Bringing hands together incline bench head down maximally loads the lower part of the pectoral muscles;
• When bringing your hands together horizontal bench the main load falls on the middle part of the chest;
• Bringing your arms together on a bench raised at the head, emphasizes the impact on top part pectoral muscles.

Execution technique
being in the starting position, as you exhale, smoothly, maintaining the trajectory of the dumbbells in one plane, spread your arms to the sides, slightly bending them at the elbows;
spread your arms until you feel a stretch in your chest muscles;
You should not lower the dumbbells too low, as there may be a risk of injury;
as you exhale, using the efforts of the pectoral muscles, begin to bring your arms together and return to the starting position.

! Keep in mind during execution this exercise, hands should remain motionless. The movement is performed exclusively in the shoulder joint, using the efforts of the chest muscles.

Watch a video on how to perform dumbbell curls:

There are a number of exercises that athletes do Special attention. In the program of every bodybuilder, the first positions are occupied by, different types bench presses and dumbbell flyes. If the first 2 are considered and pump up all the muscles, the latter involves only the shoulder and elbow joints and fully loads the pectoral muscles.

Benefits of exercise

Lifting dumbbells lying to the sides with maximum amplitude and at the same pace ensures deep development of the pectoral muscles and separation. Eventually:

• a large muscle layer receives the load;
• the torso becomes convex and voluminous;
• lung capacity increases;
• due to deep movements the spine is stretched;
• an even posture is formed.

Raising dumbbells on a horizontal bench is equally effective for chest development. In the first case the hands perform the function of a lever and move along a given trajectory. This will strengthen external sides and the middle of the torso. In the second, with the help of flexible cables you can select the desired angle and thoroughly pump the upper section. Perform hand raises while lying on a bench and block at the end of the chest training program.

Raising arms lying at an angle of 30° on an inclined bench: technique

Function of synergists When doing the fly lying down, it is performed by the front head of the deltas and a short bunch of biceps. The role of stabilizers is:, biceps and triceps fascicles, wrist flexors.

1. Install the backrest and sit on the edge of the support. For variety, change the incline angles during each workout. from 20° to 40°.
2. Take the shells and place them vertically on your knees.
3. Lean back, lift your knees and grab the dumbbells.
4. Move your feet to the edge of the bench. With this body position, it will be possible to avoid unnecessary arching in the lower back, which redistributes the focused load from the torso and distorts the result.
5. Raise your arms vertically and check their location. Important so that they are located in line with the shoulders and are bent at the elbows.
6. Tighten your core and move the dumbbells in opposite directions, making sure not to cross the line where a pleasant stretch turns into discomfort.

Make smooth movements with your hands and bring them to touch. To enhance the effect, make an effort at the last moment.

How to do dumbbell flyes on a horizontal bench

1. Lower your backrest. Place dumbbells nearby for warming up and working out.
2. Lie on the surface, place a towel under the back of your head.
3. Inhale as you extend your arms and exhale as you connect.
4. Spread the projectiles with your elbows facing down.
5. As you exhale, bring your arms together at the top, feeling a stretch in your chest.

After each set, stand up and walk for 50 seconds.

What to pay attention to when working on a bench

On the position of the brushes. In the classic version, the fingers are always turned inward and towards each other. For optimal results, use supination and pronation. Spread the projectiles so that at the bottom they are located symmetrically, and at the top, using wrist turns, they form an even line. When supinating, change the position: at the top point, keep them parallel, when raising your arms at the bottom, form a straight line.

How to avoid common mistakes and do the wiring correctly

• Don't be tempted connect the shoulder blades— flattening the dumbbells while lying down implies the reverse movement. They need to be stretched, the torso stuck out, the upper body fixed in this position and held throughout the entire set.
• Don't lift heavy weights. Under the weight, the elbows involuntarily bend, and the emphasis of the load shifts. The exercise also eliminates cheating. Although it allows you to significantly increase the point load, the effect of the exercise is zero.
• Do not strive for extreme muscle stretching. After crossing the horizontal line of the shoulders, the focus shifts to the shoulder joints, and the pectoral muscles do not receive the proper tension.
• Follow bend angle of elbow joints. Bringing your arms together with dumbbells while lying down with your arms straight leads to abrasion of the cartilage tissue.

How much to breastfeed

For 2 warm-up sets men choose 7 kg shells, women 3 kg each. Follow 12-15 repetitions horizontal convergence hands Then take a weight that is 2x or more, but which will not distort the technique. For the masses guys commit 8x3 - 4, for drying The first digit is multiplied by 2. For girls enough 10x3 with moderate weight. If you need to perform 3 placements at different angles, limit yourself to 3 sets.

Options for crossover wiring exercises

The principle is similar. By varying the inclination of the torso, adjust the focus of the load. The deeper the deflection, the more actively the upper zone works. When you move your torso forward and bend your pelvis at an angle of 70°, the emphasis shifts to the center and up. The best option– 45°.

1. Using the muscles of your chest, triceps and biceps, bring your arms in front of you without pressing them to your body.
2. At the climax, hold for 2 seconds.
3. As you inhale, separate them again.

Man perform 12-15 doubles in 4-5 approaches, girls 1 set less.

See how to do lying dumbbell flyes correctly in video format:

Dumbbell flyes are an isolating movement for the pectoral muscles, otherwise called dumbbell flyes. Completed in competent technique, it creates a load on the chest, while simultaneously stretching it.

Dumbbell raises

Besides muscle corset chest it involves the front serratus muscle, deltoid muscle(front and medium bunches). The biceps, triceps and forearms help keep your arms in a strictly fixed position, slightly bent at the elbows. During movements they act as stabilizers abdominal Press and gluteal muscles.

Regularly performed raises of arms with dumbbells give the chest a prominent outline and contribute to the appearance of a distinct transition between the right and left large ones. pectoral muscles. An additional pleasant bonus is the development correct posture and improving the condition of the spinal column through stretching movements.

Raising arms with dumbbells on a horizontal bench

While sitting on a bench, take dumbbells and place them with their ends on your thighs. Having rounded your back, we lower ourselves onto the bench, simultaneously pushing our hips forward and bringing the dumbbells up. We straighten our arms above ourselves. The palms look at each other. Slightly bend your arms at the elbow and wrist joints.

While in the starting position, the body should have three points of contact with the bench: the back of the head, the squeezed shoulder blades, and the buttocks. Your hips should be spread apart and your feet should rest firmly on the floor.

1. Inhale and raise the dumbbells to the sides. Let's take a short break lowest point.
2. As you exhale, we return to the starting position.
3. Having completed the required number of repetitions, place the dumbbells with the butts on the hips and take a sitting position on the bench by raising the body.

Dumbbell flyes - exercise technique

• When performing dumbbell flyes on a flat bench, it is important to minimize the likelihood of injury. If the height of the bench does not allow maintaining a parallel position of the thighs to the floor, this contributes to excessive flexion in the body. lumbar region and creates additional stress on the spine.
• To avoid this situation, some athletes place their feet on a bench. In this case, the position of the body becomes less stable, which creates a risk of injury. The best way out of this situation is to place your feet on supports that will allow you to bring your hips to a level parallel to the floor.
• The shoulder blades should be in motion, converging and diverging depending on the stage of the exercise.
• A slight angle of flexion in the elbow joint should remain unchanged while the fly is being done. To make it easier for yourself, imagine that you are hugging a ball or a tree.
• Control over the position of the elbows is important: at the bottom point of the movement they should be directed clearly towards the floor, while the hand, elbow and shoulder work in the same vertical plane.
• Do the exercise slowly and smoothly, focusing on contracting and stretching the target muscles.
• After completing the required number of repetitions, do not throw the dumbbells on the floor, remaining in a lying position. This can injure the shoulder joint, especially when using heavy weights.
• When doing dumbbell flyes, it is very important to choose the right working weight. Too much weight will lead to a gross violation of the technique, for example, bending the arms at the elbow joints. In some cases, the exercise becomes something between a fly and a dumbbell press - this is a mistake that beginners often make.

Dumbbell flyes are an isolating exercise that, if followed correctly, correct technique will complement perfectly basic exercises to the top of the body. As a rule, it is done after chest presses, which allows you to work this muscle group more effectively.

Lying dumbbell raises are one of the main isolating exercises for the pectoral muscles. The exercise gives the chest a bulging shape and is also good for creating a distinct separation between the left and right pectoralis major muscles. Also, this exercise is very well suited for leveling the lag of one of the pectorals from the other. Do the exercise on a bench with different inclination angles to distribute the load throughout the pectoral muscle.

Exercise options

1. Reduction of arms with dumbbells lying on a horizontal bench

Main working muscles:

• Chest muscles

Initial position:

Take dumbbells and lie down on a bench. The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Keep the dumbbells on outstretched arms above the chest, palms facing each other.

You should not bend your elbows too much during the exercise, as this will shift part of the load from the chest to the triceps. Try to perform the movement in a wide arc, without rotating your hands and in the same plane. Also, do not fully connect the dumbbells at the top to maintain continuity of stress on the chest muscles. On the spread - inhale, on the convergence - exhale.

2. Reduction of arms with dumbbells while lying on an inclined bench

This exercise shifts the focus to the upper part of the pectoralis major muscle.

Main working muscles:

• Chest muscles (with emphasis on the upper part)

Additional muscles worked:

• Deltoid muscles (anterior bundle)

Initial position:

Take dumbbells and lie on an incline bench (45 degree incline). The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Hold dumbbells at arm's length above your chest, palms facing each other.

Exercise technique:

• As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows.
• As you exhale, bring your arms together, returning to the starting position.

Do not use overly heavy dumbbells. They will force you to bend your elbows and lower your elbows well below shoulder level. Moreover, by lowering your elbows much lower than shoulder level, you dangerously transfer the focus of the load to the shoulder joint.

3. Reduction of arms with dumbbells lying on a bench with a negative incline

In this version the emphasis shifts to bottom part pectoralis major muscle.

Main working muscles:

• Chest muscles (with emphasis on the lower part)

Additional muscles worked:

• Deltoid muscles (anterior bundle)

Initial position:

Take dumbbells and lie on a bench with a negative incline (inclination angle -45 degrees). The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Hold dumbbells at arm's length above your chest, palms facing each other.

Exercise technique:

• As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows.
• As you exhale, bring your arms together, returning to the starting position.

Avoid excessive extension of the arms at the elbow joints and overload shoulder joints. Your arms should remain slightly bent at the elbows at an angle of approximately 10°. Bring your arms together by squeezing your chest muscles, rather than squeezing the dumbbells upward using your arm muscles.