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Dumbbell bench press sitting

9 min read

Sitting dumbbell bench press – exercise for developing the deltoids. The primary burden falls on the front and middle Delta. Variations of the exercises differ depending on the tilt of the bench. The more vertical the angle of inclination applied, the more loaded the average Delta, and less front and chest muscles. The slope under 30 degrees and below shifts the focus to pectoralis muscles. Part of the weight of the dumbbells falls on the chest muscles. Then the exercise is used as a special-training for the bench press to develop synergy (simultaneous operation) of the muscles of the chest and shoulders. In all other cases, the press is for increasing volume and shoulder muscle strength.

The contents

  • 1 Power or volume?
  • 2 How to develop endurance
  • 3 Developing volume and strength of deltoid
  • 4 Technique
  • 5 Alternatives – dumbbell bench press standing
    • 5.1 Technique
  • 6 Major mistakes in presses with dumbbells
    • 6.1 Operation without warm-up
    • 6.2 Press one arm
    • 6.3 Breath
    • 6.4 Overtraining

Force or volume?

Actually, it all depends on the sport. In tennis, team sports, rowing and other sports that require muscle endurance and health of the joint, usually develop power in meiston, and use the support mode in the competition period.

In bodybuilding, work or cycles “mass, and drying”, or simply in maintenance mode, perform exercises for as many repetitions as optimal for the specific recovery of the athlete.

For normal life you need a moderate combination of joint mobility, muscle performance and strength. The fact that hold the weights over your head, lift objects, and even simple retention arm on the handrail in transport requires exactly the combination of strength and endurance.

Important: the muscles of the shoulder must combine the elements of strength and endurance. Some universal Seto-re modes for all does not happen. Some athletes initially developed more power, others – endurance.

How to develop stamina

Endurance for sporting purposes develops misison. For “life” simply choose 1-2 of the month when you do not gain weight and can afford the work in mnogopotochnoy mode. Need usually work 2-3 times a week, but can be increased to 5 workouts.

Perform a normal bench sitting with a weight that is 60% of the work or slightly above. For example, 12 repetitions you are doing with a weight of 25 kg, endurance exercise with 12-15 kg. Have to do about 25 reps in approach, and work with rest of 30-60 seconds between sets. A number of approaches – not less than 4.

In the course of such training the muscles feel pain, you must endure it. Endurance is not built daily training, if we are talking about power endurance. It’s not Cycling, the shoulder can become inflamed from unusual load. You should start with 3 workouts a week and gradually increase to 5. Again, measures of the frequency of the training is individual and is determined by the recovery rate. In “textbook” between endurance training should be 24 to 36 hours.

Developing volume and strength of deltoid

Many believe that it is not, but training for strength and hypertrophy are completely different. Strength training takes place in the repetitions from 1 to 6, and rarely carried out with dumbbells , and even sitting. This contradicts the main goal of the power cycle is to develop overall strength, including the muscles and stabilizers and bark. Usually for strength training choose something like a military press. Dumbbell presses for 5-6 reps to work the muscles in isolation. But this is an extremely rare practice. A really strong athlete will require the help of two spotters and a novice runs the risk of injury when performing this exercise.

The mode of operation for hypertrophy is 8-12 reps. Working approaches делают3-4. The fundamental difference between training of force and training “on the volume and weight of” that strength is developed only if the weight in the working approaches do not cause significant fatigue. But the hypertrophy makes sense to work to failure, whereas in weight training failure is generally not allowed.

Important: power cycle and the cycle of hypertrophy is different time periods. Usually you gain strength and endurance, and then “swinging”, but this is true for sports. In fitness there are different options. Impressive power is usually not needed, just tone and volume.


Technical nuances much. This exercise is carried out overwhelmingly wrong. People begin to press with raised shoulders, and all because of the fact that I can not withdraw the dumbbells to the shoulders correctly

So, to shake dumbbell sitting, you need to:

  • Arrange them so that you can off the floor to do take on the hip sitting, that is, to put dumbbell on hips, holding their hands;
  • Legs to push the weight to the shoulders;
  • To raise the elbows so that the dumbbell vultures turned in a plane parallel to the floor;
  • The press begins with the lowering of the elbows and placing the forearm perpendicular to the floor;
  • Simultaneously, it is recommended to take the blades and drop them down to the pelvis;
  • A small deflection in the lumbar spine is allowed, but to emphasize it is not necessary;
  • The inclusion of shoulder muscles and triceps dumbbell up displays;
  • Elbows unbent in the plane perpendicular to the floor, “skew” them forward or backward is not recommended;
  • Lower the dumbbells to the shoulders, and perform the desired number of repetitions

This exercise is carried out first with warm-up weights, and then with the workers. No need to rush or attempt to alienate weight so that the dumbbell has moved forward. If you are using large weights to use a weight lifting belt, just enough to remove excessive mobility in the lumbar spine.

Alternatives – dumbbell bench press standing

Alternatives to the classic bench press weight. In the female training often use presses while sitting on a fitball to turn on the stabilizers, but it is better to choose a more simple option to load – just shake barbell or dumbbells standing up.

The second option “alternative press” is a stand on the knees. It is strictly for those people who do not know how to turn off the legs, and is constantly trying sungevity, that is to push the weight due to the sharp bending at the knees. It does not feel separate operations and develops is not the same quality – the explosive power and footwork.

Version of bench standing dumbbell allows you to:

  • To take more weight, as the body position more stable and more natural for the weight lifting;
  • To develop the stabilizer muscles from the feet to the muscles of the body;
  • Contribute to the development of hand presses with the bar, the shocks and sungah;
  • To work in natural to the human anatomy of the plane and not damage your joints

Technique of stabilization of the center of the body is used. An athlete strains the quads, glutes, seems to be limited by the floor, tightens the abdominal wall to the spine, pulls the stomach and brings the blades together, lowering them to the spine. While the trapeze and shoulders remain relaxed.


  • Weights are given to the shoulders by taking in the rack, that is, knees slightly bent and weight one powerful movement is given to the shoulders;
  • The athlete stabilizes the casing as described above;
  • Due to the extension in the shoulder and elbow brings the dumbbells up;
  • Lowers them gently to the shoulders;
  • The feature such that the dumbbells move in a more “flat” trajectory, rather than rod;
  • To have them behind your head, as the movement with a barbell is accented, it is not necessary.

Important: you need to avoid aftershocks legs, and rolling from heel to toe to perform the exercise technically correct.


  • For the purposes of bodybuilding and fitness fully “stick” elbows at the top is not recommended;
  • You need to avoid a flat trajectory, and try to deduce the dumbbells slightly to the crown, not to the forehead;
  • Full relaxation of the hands, as well as “reset voltage” from the center of the body by relaxation of the abdomen are not allowed.
  • Weight strength training rises no more than 5-6 reps, approaches should not be more than 5.


  • Swung weight, that is, overclocking it and push with their feet;
  • Swinging the body forward and backward;
  • “Strongosky” technique” where athlete like “rolls up” the dumbbells at the shoulders in each repetition, and “pushing” the dumbbell abdomen and chest at the start

Important: lifting dumbbells while standing is an exercise for experienced athletes, it is better not to perform it if you are a beginner and the back is weak.

Dumbbells can be replaced by weights. In this case, you need to start from shoulder level, but the palms facing each other. In the process of upward movement is the reversal of the shells as in the bench press Arnold. Some athletes initially presses his hands forward, but this position is quite traumatic for the wrists.

Basic errors in presses with dumbbells

Work without a warm-up

Even if the shoulders do you have in plan cost after foot warm-up weight shake is still needed. Or rather, to start with the minimum weight, and approach to working in increments of 3-5 kg. This will not only help to properly prepare for training weights, fill the muscles with blood and warm up the ligaments, but will allow you to gain the additional amount of work to perfect this technique.

Should always be joint warm-UPS before the main workout. But if the athlete was previously injured – and work with rubber. Tires need to pull to face, as in the exercise on the back of Delta, and not stretch ourselves, as is mistakenly done by many.

Bench press one arm

This bench creates an increased load on the spine and pelvis, if the athlete is not standing on one of the opposite knee, in a pose reminiscent of a deep lunge. Beginners should not perform this movement while sitting, as this may lead to violation of posture.

Bench press with one hand is performed when necessary due to muscle imbalances, but most people do not need, and replace them with a simple bench is not necessary.

Important: the version of the Arnold press, which is performed by one hand involves holding a dumbbell in the hand not working to stabilize the building, it is important to maintain a balance and not loading inappropriate muscles.


Usually athletes tend to hold it when hard. This is not correct and can even lead to loss of consciousness when lifting dumbbells above your head. Dumbbell bench press sitting subject to the usual rule that out happening on the effort, inhale on the lowering of the shells.

By the way, drop the dumbbells on yourself and fast and shallow inhaling is not necessary. You need to gently lower the dumbbells to the shoulders and to breathe in enough space.

Jerks, tremors and cheating

Jumps and other ways to push more weight up, not loading the muscle should not affect the quality of the climbs. To avoid them is quite simple – learn to gather the center of your body and don’t let your ego lift for you weight. Yes, you need to choose appropriate weights, and try loading only the targeted muscles. Jerks and jolts can be performed as independent techniques in speed-strength training of a weightlifter or strongman, but in bodybuilding they are not always necessary.

Important: the elbows should bend and unbend with the same speed in the same amplitude. No need to let them “walk” back and forth. This will help to make the move technically correct and safe.


All bodybuilders newcomers suffer from this. They are trying to repeat the training routine of professionals, and load the muscles with large volumes and substantial balances. There are fans to “collect workout” plans professionals, combining several into one. Say, want legs like a Mr. Olympia, a shoulder like the other one. This useful activity to anything but overtraining does not.

Usually train shoulders 1-2 times a week And it is advisable to repeat the techniques of weightlifting, that is to apply periodization. When you reach the limit of the weights, increase the reps and reduce the weight. Besides, training with heavy presses and pulls is best to alternate with light, which is dominated by the Mahi, and abduction.

To inflate the number of exercises on the shoulders is not worth it. Beginners it is actually quite one movement for each beam, more experienced athletes. Can be quite successful to progress, and training shoulders once a week. This approach is recommended for the beginners and average level athletes.

Besides, it is necessary to consider the specifics of the restoration. When there is no opportunity to eat properly and sleep a load better to reduce. If it is possible, but the athlete can not activate all the muscle fibers due to trauma – replace exercise on isolated Mahi. Constant control of breathing and techniques will help to maintain health. The training should be approached rationally, and then the sporting results will be achieved faster.

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