We train deltoids using a dumbbell press with one arm while standing

In the formation of a beautiful symmetrical silhouette for girls or the creation of a “triangle” figure for men, the development of the deltoid muscles, that is, the superficial muscles of the shoulders, plays an important role. There are a lot of exercises for this muscle group. Some of them are isolated, which allow you to pump this particular area, others are basic, which involve almost the entire body. Today we will talk about the second option, namely the standing dumbbell press.

• Standing dumbbell press. What muscles work?
• Benefits of the Standing Dumbbell Press
• Standing Dumbbell Press Options
• Standing dumbbell press with both hands at the same time
• Dumbbell press up while standing alternately
• Video: technique for performing dumbbell overhead press while standing alternately
• Standing dumbbell press with one hand
• Standing dumbbell press with wrist rotation
• Common mistakes and recommendations for performing the exercise

Correct technique

1. You need to take a standing position, keeping your back straight. Use a dumbbell with a comfortable weight as an apparatus.
2. The dumbbell is raised to shoulder level. The other arm can remain extended along the body or rested on the lower back. You can also hold onto a counter for comfort.
3. The hand is turned so that the palm faces forward. This will be the starting position for performing the press.
4. After exhaling, the athlete squeezes the dumbbell until the elbow joint is fully extended.
5. After a short pause, you can lower the dumbbell to its original position. This part of the press is performed while inhaling.
6. The required number of repetitions is performed, and then the hand changes.

Also, the dumbbell press can be performed using a method specially developed by Arnold Schwarzenegger. To do this, dumbbells are held at the same level as your shoulders. After this, starting alive, you place the weight in the starting position described above. The hands turn out slightly and the weight rises upward. During lowering, the hands unfold again and return to their original position. This variation of the exercise is called the Arnold press.

This exercise can be done while sitting on a flat bench. If an athlete has problems with the lower back or upper back, then this method of execution is the safest.

Analysis of the exercise

What muscles work

1. The main ones are the entire array of deltoids and triceps;
2. Accessory muscles – core, biceps, latissimus dorsi and trapezius muscles

Advantages

• The exercise comprehensively develops the muscles of the shoulder girdle;
• Teaches how to assemble the body under weight, can be used as a special preparatory exercise for exercises with a barbell, both vertical presses and front squats;
• Works through all stabilizers;
• Develops the strength of the arms and shoulders evenly, helps get rid of natural distortions;
• Less traumatic for the shoulder and elbow joints than the classic military bench press;
• May help improve bench press results by developing triceps;
• Allows you to improve the functioning of the shoulder joint under load and its mobility.

Flaws

• Requires advanced dexterity skill. Kettlebells are a projectile with a shifted center of gravity; it will be difficult for a beginner to handle them;
• May not be safe if performed with serious technical errors;
• In poorly equipped gyms or at home, requires exceptional technical skills to progress the scales. Too large a step between the weights of the weights can provoke problems with increasing working weights.

Preparation for execution

Requires aerobic warm-up in a small volume and joint exercises with special attention to warming up the hands, shoulder joints and elbow joints. Warm-up sets can also be included in the plan; they should be performed with lighter weights. It can be performed with dumbbells if there are no lighter weights in the gym.

Proper execution

• The starting position should be taken with a tucked stomach and tense buttocks. The athlete's body weight is projected onto the middle of the arch of the foot, and not onto the toe or heel;
• The elbow can either rest on the side or remain suspended, the main requirement is not to shift the body weight too much to the side;
• The press starts with a smooth extension in the elbow joint; you should not push off from the side with your elbow;
• When starting, the body weight falls on the heels or the middle of the arch of the foot, but not on the toe;
• The kettlebell should not be actively thrown back; it should move along a natural trajectory;
• The handle of the projectile should be squeezed tightly with your fingers, the grip is closed;
• There is no need to rest the handle on your knuckles or fingertips.

Kettlebell PRESS RULES (competitions)

Technical errors

• Leg kicks, toes, knee extensions;
• Performing bench presses using the squat technique;
• Abduction of the arm to the side along with the projectile, distortion in the elbow and forearm;

Tips for Effective Execution

• The weights are taken from the floor using the squat technique. To do this, place the projectile between your legs, grab its handle with a straight grip, bend your knees and straighten your back. Then, due to simultaneous sharp extension in the hip and knee joints and flexion at the elbow, the weight is taken to the shoulder;
• Your feet can be placed a little wider or shoulder-width apart. With wider feet, the body position will be more stable;
• When lowering, slight bending of the knees is allowed, the so-called “cushioning”;
• Presses, like other unilateral exercises, require full concentration and should always be performed with the “weak” hand. Usually the left one is weaker, but it can be the other way around. Perform all repetitions with your weak hand, and then all repetitions with your strong hand;
• The handles of the weights can slip a lot. Typically, gymnastics or weightlifting magnesium is used to prevent this unpleasant effect and prevent calluses.

Safety

The dumbbell press is not recommended for those people who have problems with the shoulder girdle and back. For them, the only option is to bench press the same weight, but while sitting on a bench. This way the load is reduced, but you still need to consult with a trainer first so as not to harm yourself and your old injuries.

In the dumbbell press, it is important to stop any sudden movements . At the top point of the amplitude, the dumbbell must be kept level, without swaying, otherwise the shoulder joints will be under constant load, which can affect their health.

Disadvantages[edit | edit code]

But the dumbbell press also has a few disadvantages. Firstly, it is quite difficult to lie down on a bench and get up from it with two heavy dumbbells in your hands, unless you have at least one smart assistant. Otherwise, you won’t be injured for long. Secondly, when working out with dumbbells you run a greater risk of straining your muscles than when working out with a barbell. Thirdly, if during a set you lose control of one dumbbell or two at once, serious injury may occur - not to mention damage to the floor and equipment. But, of course, the barbell press can also be very dangerous if you do not do it inside a power rack with the correct restraints. Quite a few ribs and shoulders were damaged as a result of losing control of the barbell. Some people have even lost their lives doing bench presses.

Common mistakes

Body rocking . This mistake is most often made by inexperienced athletes who do not know the correct technique for this exercise. They try to lift the weight using the strength of their back and legs. There is no need to do this, since the deltas are completely excluded from the work and do not receive the necessary load.

Incorrect dumbbell position . At the top point of the amplitude, the dumbbell often begins to swing, falling back and forth, as well as in different directions. This significantly reduces the effectiveness of the exercise, so you need to try not to swing the weight too much.

Speed ​​of movement . Exercising too quickly can result in a reduction in range of motion. At this point, inertia is used more than muscle strength, so the deltoids are not fully contracted. In the dumbbell press, it is very important to feel the movement both up and down. It must be performed strictly on the muscles, otherwise the desired effect will not be achieved.

Working with heavy weights . Beginners who don't know what weight is right for them use dumbbells that are too heavy and don't allow for quality reps. It also causes the weight to swing around at the top. Experts advise starting with the lightest dumbbells in order to at least learn how to do this exercise correctly.

Training programs

The military press is added to the beginning of shoulder training. As a rule, they are trained either on a separate day or with legs.

The most popular split programs:

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Useful tips

1. The one-arm dumbbell press should always be performed in conjunction with other exercises aimed at working the deltoid muscles. It is advisable to do at least 3 sets of 15-20 repetitions.
2. There is no need to relax your abs throughout the entire approach, since they contain stabilizer muscles that keep the body in a level position. If the movement begins with a “nod” of the body, then part of the load will go to the chest muscles, and the lower back will receive an unpleasant stretch.
3. When working with heavy weights, it is recommended to spring your knees, as this movement takes some of the load off your shoulders, reducing the risk of injury.
4. It is recommended to sometimes train in a drop set. After complete “failure” of the muscles, a lighter dumbbell is taken and the athlete performs another full approach.

Spinal stretching exercises should be performed extremely carefully to avoid injury.

If you want to pump up your chest, crossover curls are the right exercise. In this article we described it in detail.

Execution options

• Synchronized press with two hands - two weights are taken and the athlete presses them while standing, synchronously;
• Seated single kettlebell press - this option is chosen by those who have a strong shift to the side when doing a standing press and push with one leg. Begin this variation with strict technique and the least weight of weights that can be felt.

Standing kettlebell press. How to build powerful shoulders? Men's exercise with a kettlebell. Shoulder press, kettlebell.

Propulsive Power Development

This is a great exercise for developing “push power.” Power is work done per unit of time, so it requires strength, speed and control of movement.

The advantage of the vertical press is the ability to lift more weight than a front or lateral press due to the relatively short lever. There is more stimulation to the upper limb and the scapula remains stable. When the weight is too heavy, the movement loses speed and therefore power. It becomes messy and difficult. In this situation, the bench press can perform more work with a stable scapula and a larger load than the competing exercises (pulldowns, lateral or front raises).

By the way, Zozhnik also has a review of the American Council on Exercise’s scientific research on the most effective exercises for the deltoids. However, that study did not test the kettlebell press with one arm.

Incline dumbbell raise on a bench

The dumbbell bench press allows you to pump up all areas of the chest. To fully engage the top, middle and bottom of the pectoral muscles, you need to perform exercises from different angles.

An inclined dumbbell press differs from a transverse one in the angle of inclination of the backrest and in the movements of the athlete. It is done at an incline of 30-45 degrees, it is often done after the main bench lift.

Here are the details of the lesson:

• Due to the fact that the athlete is not lying horizontally, he will roll down. To prevent this, you need to slightly raise the edge of the seat;
• Up and down actions are done strictly along a vertical line. Due to 30 and 45 degrees, the loaded area of ​​the chest changes;
• Your feet should be placed wider than on a cross bench. Due to this, the athlete will sit more stable;

The exercise is done in 3-4 approaches, repeating 10-12 times.

What muscles are involved?

The bench press with dumbbells in a standing position, when performed correctly, maximally loads the deltoids, as well as the serratus brachii and trapezius muscles on the back (their middle and lower areas). The triceps brachii muscle (arm extensor) is responsible for a stable position and maximum pressure to the top point. Very little effort is applied to the abdominals, lower back and hips to stabilize the core. Not much on the arms, but the biceps and triceps work.

The dynamic basis of the exercise falls almost entirely on the upper deltoids (front deltoids). The middle deltoids are less involved in the process of lifting dumbbells, the rear deltoids are practically turned off. In addition, the static load is carried by the muscles of the wrist and forearm - without their efforts it is impossible to hold dumbbells.

By changing the position of your hands, you can slightly redistribute the load on the deltoid muscle bundles, but just slightly. In any version, the exercise is still performed mainly by the anterior deltoid.