Shoulder Day & Dumbbell Press
Muscular atlas Dumbbell Press
Dumbbell presses standing – conditionally the basic exercise on the shoulders, at once “catching” the front and middle deltas. Refers to the class of mass-gathering and allows (in conjunction with other movements) to achieve rounded forms of shoulders.
Muscle ensemble exercises include:
- Targeting – front delta;
synergists – lateral head deltoid, triceps, trapezium bottom, anterior dentate, large thoracic (clavicle);
- dynamic stabilizers – triceps (long head), biceps;
- stabilizers – the top of the trapezium, the blade levator
Benefits Dumbbell Press
Doing exercise dumbbell presses standing, you can expect to receive the following benefits:
- total increase in the mass of deltas;
- development of the power of deltoid muscles;
- participation in the work in addition to the basic muscles, small to maintain balance and control;
- a greater range of motion compared to the barbell;
- alternate work of each of the hands;
- elimination of muscle asymmetry;
- improving the results in bench press;
- protection from shoulder injuries due to relatively uniform development of the front and middle heads and maintaining proper muscle balance.
Technique of execution Dumbbell Press
Exercise refers to the category of “nothing complicated”, but it has its own peculiarities. The step-by-step execution technique is as follows.
Step # 1.
Take the dumbbells in your hands and stand with them, putting your feet to the width of your shoulders. Raise the dumbbells up to the level of the ear lobes, so that the elbow joint forms an angle of 90 degrees. Statically strain the press, look forward. This is your starting position.
Step # 2.
Inhale and on exhalation begin to lift dumbbells upwards, straightening thus an elbow joint. Fold the dumbbells above your head (do not strike dumbbells at each other), stay in the shortened position for 1-2 counts and slowly and under control, return the dumbbells to their original position.