Raising your arms to the sides with dumbbells. Dumbbell lateral raises are the best exercise for the deltoid muscles.

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 the middle deltoids, athletes include standing dumbbell swings performed from a standing position in their training program. This muscle group is the main one in this exercise. In addition, there is a load on both the trapezius and rear delts. 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 Gym. Powerful shoulders 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 we're talking about For 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 fibers. different types, and what works for 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 warming 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-outs 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.

On inhalation, return to initial 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 a 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 on the little finger side of 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.

Wide 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 must be given due attention 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 trapezius muscles come into play. 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 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.

You should not relax your lower back; the straight position of your torso should 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 the bottom point, here you can make a slight acceleration to move the dumbbells from their place and start lifting.

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 the shoulder joint, make it stiff and, in addition, do not 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, meaning 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 might 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 to strengthen 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. 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 first large groups muscles (back, chest and shoulders) and plan 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 average 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 squeeze the 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

In addition to the classic version, there are several variations of the exercise, in particular:

lying on the floor with the arm fully abducted upward;
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;
don't use dumbbell heavy weight and 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.

Is the one-arm dumbbell lift while lying on your side an effective exercise for the deltoids?

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 abducting the arm to the side while standing at a crossover block. The EMG data is 70% versus 74%, which is very high. 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 of correct movement of the deltas significantly slows down the process of development of the 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 experiencing painful sensations Those who have injuries or problems with the shoulder should first consult a doctor, and only then make a decision as to whether it is permissible to do this exercise with 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 results in maximum load on elbow joints because 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 the main goal that the athlete pursues when 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 fully straightened at the 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 (light 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:

Sit up straight with your lower back bent slightly forward. The shoulder blades are brought together, the shoulders are straightened.
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.
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).
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.
Do 15 warm-up reps.
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

What muscles work when you raise your arms up from the sides?

The deltoid muscles of the shoulder consist of three small bundles: the anterior, middle and posterior deltoids. When performing side-to-side dumbbell lifts, the middle bundle is worked out as much as possible, and the front and rear bundles are included in the work to a slightly lesser extent.

The back muscles help to carry out the movement - trapezius, rhomboid and serratus superior posterior.

In this case, you need to achieve such a technique that the biceps do not “pull” the load on themselves, and all three delta bundles are included in the work.

This exercise improves the mobility of the shoulder blades and shoulder joint. The main thing is to do it correctly so as not to harm these joints.

In general, the anatomy of this exercise looks like this:

Benefits of exercise

There are not many exercises and actions in everyday life that allow you to work the middle bundle of the deltoid muscle. There are more exercises that involve the front and rear deltoids, and they also help with some exercises not directly related to pumping the shoulders. This is due to the location middle delta, which allows this muscle to strain less often, and the load goes to the front or back bundles. And dumbbell lateral raises work great in this area if done slowly and deliberately.

By performing swings regularly, you can increase the strength and growth of shoulder muscles, improve flexibility and mobility of the joints.

Technique for performing dumbbell lateral raises

Before starting the exercise, it is important to choose the right weight with which you will work. For women who do not pursue the goal of increasing muscle mass, it is advisable to limit yourself to 3 kg dumbbells (1 kg is suitable for beginners). Men can start with 3 kg and gradually increase the weight of the projectile.

We take a comfortable, stable position: feet shoulder-width apart, toes slightly turned to the sides.
It is best to hold dumbbells with a neutral grip, without turning the hand in any direction.
We keep our back straight and rigid, with the shoulder blades moving towards each other.
Bend your elbows slightly.
As you exhale, gently raise your arms with the dumbbells up.
At the top point, the elbows should be in line with the shoulders, and the hands should be slightly below this line.
As you inhale, lower your arms and repeat the exercise.
Another breathing option: inhale, hold the lift; At the top point we exhale and begin to lower our arms down. This type of breathing is usually used by male athletes when lifting heavy weights.

We perform 12–15 times. 4 approaches will be enough.

Video: swings, technique for performing dumbbell side raises while standing

During the exercise, you should not raise your arms above your head. The exercise can be performed either sitting or standing. Before training, try to remember a number of nuances that will make it even more effective and safe:

When lifting dumbbells from the sides, do not use too much weight - correct technique plays the biggest role here. If you take dumbbells that are too large, the load will shift to your back, and the exercise will become ineffective for pumping up your deltoids.
Your arms should be raised until your shoulder is parallel to the floor, not higher. The deltoid muscles stop working when you raise your arms higher, since at this moment the load falls on the trapezius.
Don't help yourself with your body. If you feel yourself starting to sway, it means the weight is too heavy. The body must be firmly fixed, and movement must be carried out only by raising the arms.
Don't bend your elbows too much; this also takes a lot of pressure off your shoulder muscles.
The arms should rise through the sides, there is no need to bring them forward; Elbows should point back, not down.

Raising dumbbells through the sides is one of the most effective exercises for pumping the deltoid muscles, especially the middle bunch. To fully develop the shoulder muscles, you should alternate this exercise with others, for example, standing dumbbell press, Arnold press, overhead barbell press, and so on. This will allow you to achieve symmetry and an equal degree of elaboration of all delta beams.

Now we will consider this the most important exercise for our deltoids, like standing dumbbell swings or lateral raises with dumbbells. This is a no-frills exercise that forces your shoulders to widen and also gives them a great rounded shape.

What is special about this exercise? In the articles where I told you how to train the rear deltoids, I mentioned a certain feature of exercises for the deltoids, namely, that exercises for this muscle group are divided into two types, those that use the front half of our deltoids, and those that use the back half or frontal. Our exercise is a pulling group that works the middle and back of our deltoids. Many people doing this exercise hope to grow huge shoulders, but not many succeed because not everyone knows the correct technique for this exercise.

This exercise is isolated, that is, in swings or lifts, call it what you want, exclusively the shoulder joint is involved in the work, and the elbow at this time is in a fixed position and does not participate in the work. Many people know that if one joint is involved in the work, then the exercise is isolating, since fewer secondary muscles work in it. In our exercise, only the shoulder joint works. When we do lateral swings or lateral raises, we focus the bulk of the load exclusively on the deltoid muscles.

The advantage of such isolation is that you can work out a certain muscle group very well, while losing a minimum of effort. The downside is that such exercises are less powerful. If the exercise is less basic (strength), it uses fewer muscles and, accordingly, is much less conducive to building muscle mass.

Poor and negative load on the shoulders occurs due to the fact that the technique of performing the exercise is disrupted. One of the most popular violations, not only in this exercise, is “cheating”. This violation of technique occurs when a person takes too much weight and in order to do a certain number of repetitions, he begins to help his body in every possible way to push the weight to the top point. Accordingly, when we help with our body, we include additional muscle groups, and the load on non-target muscles is reduced.

TECHNIQUES FOR PERFORMING THE EXERCISE “ARM RAITS WITH DUMBBELLS THROUGH THE SIDES”

1. Take dumbbells, feet shoulder-width apart. Bend your torso slightly forward, lower your shoulders down, thereby allowing you to stretch your trapezius. Bend your elbows slightly to reduce the breaking stress on your joints.

2. Inhale and then smoothly lift the dumbbells to the top point. You cannot raise your arms above shoulder level. If you do this, the trapezius muscles will also be involved in the work, but since the exercise is aimed at the deltoids, accordingly you need to make sure that it remains an exercise for the shoulders.

When you are almost at the top, you need to rotate your forearms so that your shoulders drop down a little and it is more difficult for you to raise your arms above shoulder level. In the starting position, the palms face each other; in the upper position, the palms face down.

3. As you exhale, gently lower the dumbbells to the starting position. At the bottom point, I advise you not to lower the dumbbells completely, as this relaxes the muscles, and we need them to be constantly kept under tension in order for the load to be more effective.

TIPS ON EXERCISE TECHNIQUES

1. You need to soberly assess your capabilities. You should not take too much weight, because too much weight will lead to a violation of the technique, and therefore, either the exercise will not bring any benefit, or you will get injured. So evaluate yours correctly strength abilities and choose a weight with which you can maintain proper form and can do at least 10 repetitions.

2. Do not raise your arms above your shoulders, so as not to engage the trapezius muscles of the shoulder girdle.

3. You need to make sure that your arms do not go forward, and that the dumbbell swings occur clearly to the sides.

4. When performing the exercise, your elbows should look back and not at the lowest point.

5. Keep your back straight and do not hunch over, so as not to create a breaking load on the spine.

Finally, I advise you to watch an interesting and very informative video from Denis Borisov, where he tells us in detail how to perform dumbbell swings to the sides while standing or raising your arms from the sides.

Along with the usual exercises for pumping up the deltas, there is one more, maximally focused on working out the middle beam - lateral dumbbell raises. This exercise may also be called - swing dumbbells to the sides. In this article we will look at the technique and methodology for their implementation.

Execution technique

Before starting the exercise, you should stand straight, feet shoulder-width apart, and toes slightly apart.
Hold the dumbbells in your hands with a neutral grip (palms facing in). Keep your arms straight. The gaze is directed ahead.
Inhale deeply, hold your breath and begin the exercise.
When you lift the dumbbells, bend your elbows slightly.
The lift should be completed when the dumbbells have reached shoulder level.
Exhale and begin to release the dumbbells to the starting position.
When raising your arms, do not allow your body to move. The ideal execution is one in which the body remains straight.

Choose your working weight wisely. Dumbbells that are too heavy will force the muscles of the upper back to work, which will take away most of the load from the deltoids. In addition, according to anatomy, it is impossible to lift very large things in this way, since there is a lever effect here. Ultimately, excess weight will cause you to bend your elbows even more, making the exercise completely ineffective.
Do not lift the weight until vertical position. As studies have shown, lifting dumbbells from horizontal to the floor and above is carried out by force trapezius muscles. There is almost no load on the deltas here. So raise your arms only to the horizontal.
Complement dumbbell lateral raises with standing and seated presses. In this case, the deltas will be pumped more deeply and efficiently.
Lifting dumbbells through the sides can also be performed on a block. Grasp right hand by the handle of the lower block, which is located to your left, and with your left hand - by the handle of the block on the right. In the initial phase of the exercise, your wrists will be crossed. In general, the technique of execution is similar to the technique with dumbbells. A one-sided version of this exercise is also perfect.
Inhaling and holding air will help you keep your body upright. Filled with air rib cage will serve as support for the middle spine.
If you feel pulled forward during the exercise, the weight of the dumbbells is too heavy or your elbows are bent too much. Move the dumbbells strictly to the sides, and bend your elbows at an angle of no more than 10-15 degrees.
Raise your arms with dumbbells vertically for at least one set. This will have a positive effect on flexibility shoulder joints, which, for example, will greatly help in performing a jerk.
Professional athletes also advise periodically “shocking” the deltoids with heavy weight. To do this, take dumbbells that are 10%-15% heavier than your usual weight. With a slow, pointed movement, lift them to an angle of 45 degrees and slowly lower them.