Wiring dumbbells lying on an incline bench

Very often in bodybuilding novice athletes avoid exercises with complex technology implementation. Well if the exercise can be replaced by other, equally effective, and what to do if it is isolated, and the replacement is poor? Right! It is necessary to learn the technique and learn how to perform it, turning it into the most favorite exercise. Wiring dumbbells lying - the focus of this article. Technique tips and professional athletes to help all newcomers to learn the best isolated exercise for the chest muscles.

What is the layout of dumbbells lying?

This exercise is quite interesting in that it is pulled apart muscle fibers of the pectoral muscles. In fact, it creates the effect of a convex chest, sharing with each other right and left pectoral muscle. For beginners who have just come to the gym, dumbbells lying wiring will not bring benefits, because of which relief may be discussed if the muscles are practically absent. Of course, if the newcomer has the desire to learn how to do the exercise, it is no one can deny this.

It is another matter if a novice athlete is overweight, including in the area of the chest. Wiring such a person to quickly and effectively solve the problem of fat deposits in the chest area. This exercise is recommended to perform both men and women.

The types and alternative exercises

Wiring dumbbells lying on the bench is of three kinds, and differs only in the angle of the bench. Each kind of wiring is responsible for the focus load in a particular area of the pectoral muscles, which coincides with the species name:

horizontal cabling is responsible for the central part of the pectoral muscle;
wiring angle head-up focuses on the upper chest;
at an angle upside down wiring affects the lower part of the chest.

An alternative to this exercise is considered to be the wiring in the simulator, "Butterfly." The problem with this simulator is that it allows you to work through only the central part of the pectoral muscles. In addition, for many professional athletes dumbbells lying wiring is more efficient due to the load, which is not limited to one hundred kilograms.

The Technique

Wiring dumbbells lying on an incline bench, as well as on a flat, has a requirement for performing the technique, which is very important to study. The fact that traumatic exercise. Safety Non-compliance can result in damage to the elbow and shoulder joints. Sometimes dislocations exposed weak wrist. Details technique described below.

Lie on a bench with your feet shoulder-width apart and resting them on the floor.
Take a dumbbell in both hands and raise them over themselves at chest level.
Take the starting position, slightly bending the arm at the elbow, bring the dumbbells so that the palms were facing each other.
Important! The angle of the elbow joint and the direction of the palms remain unchanged during the execution of the exercise.
Dilute the dumbbells to the sides in the same vertical plane.
Location of dumbbells at the shoulder belt will be the end point in the exercise.
Flatten both dumbbells above the chest. Perform along the same path by which they fell.

Contingencies

Wiring dumbbells lying on an incline bench or direct from professional athletes has a number of improvements that have implemented informally due to frequent injuries when working with heavy weights. The problem is that the increase in weight in the exercise at some point leads to the impossibility of throwing one arm dumbbell to the starting position. Without assistance from not enough - you need to have someone handed dumbbell. And what to do when there is no helper?

Equipment is quite interesting, requires a certain dexterity and good coordination of movements.

Sit on the edge of the bench and put dumbbells on your knees in an upright position.
Without changing his position in the knee and hip joints, lean back, trying to quickly touch on the back benches. Due to inertia, giving the body the hands, it is easier to raise the dumbbells to the starting position, and that needs to be done.
Fixing arm in the initial position, it is possible to relax the hip and knee, lower your legs to the floor.
Then the exercise is carried out according to standard techniques.

Some errors

Many professional athletes are recommended for beginners to increase strength and muscle mass better set to work with large weights in damage to the number of repetitions. However, judging by the numerous reviews in the media, such recommendations do not apply to wiring. For this exercise, the priority of light weight and high reps. Indeed, as noted earlier, the wiring dumbbell lying on the bench - a very traumatic exercise. In the latter two approaches, willing to stretch the score pecs can perform stretching. To do this, take a small weight (mostly 50% of the operating) and perform wiring with the maximum possible lowering down the elbow. Of course, exercise is carried out at a slightly bent elbows. If the spine flexes during exercise with bulging chest forward, keep it not worth it.

Lovers of forced exercise and drop-sets without a partner can not do. The partner must not only quickly change the dumbbells, and hedging and the exercise. To do this, he must squat down by the head of the bench and keep the hands of the athlete's elbows a full grip of the brush.

Finally,

If you understand the technique of execution, dumbbells lying wiring may not seem complicated exercise. But this impression is deceptive. Before proceeding with a working weight, many professionals recommend the technique to work to automatism with dumbbells to workout.

But by understanding the correct implementation of the wiring, any athlete, even a beginner, quickly sees what is the effectiveness of the exercise. Pectoral muscles will start to grow and acquire adequate relief. Performing exercises at different angles, it is possible to direct the development of breasts in the right direction for himself. After all, ultimately, the goals are different.