Dumbbell press is one of the best basic exercises for gaining muscle mass. But how to achieve maximum results in a short time? In this article, we will consider the variety of handles of the handle and their effect on the load of the pectoral muscles.
Types of catches, their technique of execution
There are several varieties of execution of the bench press lying on an exercise bench. The classic look is considered a press bench. In order to bring variety to the training process and sharply load different segments of the pectoral muscles, including or isolating deltoids, triceps and abdominals, it is possible to change the width of the arms. Consider the bench press and all possible catches in this exercise.
Wide-grip dumbbell press is not often used in practice. An alternative to this exercise is the Press on an inclined bench. Perform series, using a wide handle, deliberately load the outer areas of the upper part of the pectoral muscles. In this exercise, the shoulders suffer greatly, they have a huge load, so perform the approaches carefully. By slightly bending your back and maintaining the full amplitude of movement, you will sufficiently effectively work the chest and triceps, removing the load from the anterior beams of the deltas.
The dumbbell press is considered classic. Fix the indexes in the area of the marks that are worn on the handle. Monitor the correct position of the elbows during the movement of the bar in the selected plane. By keeping the angle between your elbows and your body at 45 degrees, you will get the right range of motion. This will allow to work evenly all the muscles of the chest, as well as triceps. Most athletes prefer to lay their hands with an average handle, because it is the most comfortable and safe.
For those who want to work well triceps, deltas and the inside of the chest, it is recommended to use the technique of laying hands with a narrow grip. Palms with such a press are at a distance of 10-20 centimeters from each other. When moving, keep your elbows closer to the body. Stretch the brushes as much as possible and focus on the projectile.
When performing a bench press, the width of the socket should vary depending on the training plane.
To achieve good results and strengthen the pectoral muscles, it is recommended to start the training cycle with a traditional medium grip.
Gradually, from one activity to another, increase the distance between the palms. Even a small extension, 1 cm on each side, will give a redistribution of the load by slightly moving it to the other muscle fibers. If you have recently started training in the Hall, ask a competent coach or comrades to follow the technique of performing the exercise. It is better to immediately learn how to make the bench press correctly than to relearn afterwards.
Choosing the width of the handle with the bench press on the bench, you need to proceed from the set goals. If you train for yourself by visiting the gym two to three times a week, you should not worry about taking your hands. Serious athletes wishing to participate in competitions can not do without a variety of bench press techniques.
If you dream of beautiful triceps, do the exercise using a narrow or wide handle. To work all the muscles of the chest and to work with a heavy weight, choose to place your hands with a wide grip. To direct the load to the middle and top, exercises performed with an inverted handle will help.
Other varieties
There are varieties of handles depending on the position of the brushes. Bench press is considered traditional. We take the handle in our hands, trying to grasp the palms so that they are directed to ourselves. Try to keep the wrists smooth, do not bend them.
Bench press is not a classic, but it should be done to vary the training program. With your hands, grasp the bar so that your palms are directed to your face. Using such a grip, you move the load on the upper part of the pectoral muscles and engage the anterior deltas. To achieve good results, you need to position the forearms perpendicular to the floor, and the elbows, moving, should slide along the body. Exercise carefully to avoid injuries to the shoulder joints, as they represent a huge load.
The handle can be held using an open and closed handle. Usually athletes use a closed socket, because it is considered comfortable and safe. We take the handle with our hands, grasping the fingers in such a way as to get a ring that will firmly hold the bar. Athletes who want to work with high weight use an open handle. To perform this exercise, it is recommended to use a thick handle. We squeeze the bar with fingers on one side, placing it on the palm of the hand. This will eliminate the load from the shoulder and elbow joints. The disadvantage of such a grip is the lack of fixation of the handle in the hands, which can lead to its fall and, as a consequence, injury. Athletes who do not have enough experience are not encouraged to use this technique.
To create a beautiful and embossed torso, you need to spend a lot of time in the gym and make a lot of effort. Bench press gives an excellent result, but it all depends on what catch you make. Do not think that by performing the exercise, using only the standard laying of hands, you can achieve significant results. Engaged in the hall, try to diversify your training program.
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