Dumbbell lying liers

Such an exercise as bussing dumbbells on bench is quite simple, but no less effective exercise for the development of the large pectoral muscles. Moreover, the final part of the movement pushes the triceps. Exercise is performed either on an inclined or horizontal on a bench. Consider the second option in more detail. So, the original position. In the beginning, adjust the height of the bench so that your thighs are parallel to the floor of the plane. The back should not be bending too much, as this is likely to lead to more unwanted stress on the lower back. If your bench has no height adjustment, then use coasters under their feet. The width of the bench should not cause embarrassment to the movements of his shoulders.

Taking the starting position, first, sit on the bench, holding the dumbbells in your hands. Lower them on the thighs. Then push back on the bench, lifting the hand holding the dumbbell bent at the elbows. The important point here is that you must ensure that you have are dumbbells overhead. Always keep them only in the plane of the chest. Your leg should be bent at the knees at 90-degree angles in the feet then it is advisable to press the floor. Go to the direct implementation of exercises bussing dumbbells while lying down. Breed hands before reaching the shoulders breathing. Dumbbells, as before, be sure to keep it in the plane of the chest. Any painful or uncomfortable sensations, as a rule, does not arise. Continue to plant your hands with dumbbells and lowered them down until the missing your flexibility. The lowest point is not in a hurry to relax-this can lead to a high risk of injury. After a brief pause, on the same trajectory, gently lift the dumbbells back up. If you exercise, you hold the dumbbells parallel to each other, in this case, partially loaded back and biceps. If the same dumbbells stare at each other with their front ends, in this case, some part of the burden will shift to the deltoids. On this basis, it is considered that the optimal situation would be the location of dumbbells under the Middle angle to each other. This applies both to the highest point, at the beginning of the movement, and the bottom. In such a case, perform the recommended 3-5 approaches, to 10-15 reps each. Bussing dumbbells with hugging will also develop the muscles of the back and shoulder. In this case, the differences in the original position would be that the dumbbells will be watching each other front ends in the top point. Reaching the top, hand movements do not stop, and continued, hands crossed, so you sort of embrace themselves. For uniform load is alternating hand positions with each repetition. That is, once the right hand on top, left, bottom, second time-on the contrary. In such approaches the weight dumbbells preferably reduce, while simultaneously increasing the number of repetitions, twice. And finally, another important recommendation: If you are using a fairly significant weight dumbbells, be sure to use a security blanket.