Seated press up in the simulator. Seated press in the simulator Concentrated arm curl with a dumbbell while seated

No matter how they call this movement. Standing flyes, standing dumbbell abductions, standing forearms flyes, forearm abductions, standing dumbbell swings. For simplicity, we will designate it as a “standing mid-delt raise,” but it is anatomically correct to call it a lateral abduction. The number of techniques performed by athletes is even more varied. Some argue that you need to contrive to raise your shoulders and move the dumbbells in an arc. Others - under no circumstances should you lift the dumbbell above your elbow. Still others allow cheating, while others are strictly against it. Still others generally believe that the movement causes nerves to be pinched by the shoulder joint, and therefore should not be practiced. There are a lot of options, in fact, in fitness we need to master the simplest one, and not try to include “extra” muscles like the trapezius during work.

In fact, dumbbell flyes are rarely a cause of injury unless the technique is truly horrendous. Some athletes may throw weights toward their heads, raise their arms too high, swing aggressively, and rotate their arms backward at the shoulders during the movement. They run a serious risk, but not of muscle tears, as is commonly believed, but of sprained ligaments and subsequent inflammatory processes.

The problem with shoulders is that they are loaded not only in sports, but also in everyday life. We sit a lot, raising our shoulders and overstraining our trapezius, we carry bags on one shoulder for a long time, stretching one half of our body and involuntarily shortening the other, and we often do sharp lifts of our arms without warming up. This leads to overload of the joints.

Let's say a person has never trained. He comes to the gym and starts doing bench presses, bench presses, sitting, standing, and a couple more presses, but this time with dumbbells. All of them work the deltoids and involve the joint. It is enough to overwork and make an awkward movement and you can get a tear or sprain. Ironically, injury occurs on the last exercise most often, and it's not just any heavy bench press, but a standing isolation dumbbell swing or a cable raise. The reason here is not the movement itself, but the overload of the joint.

For beginners, it is not recommended to do more than 2-3 bench press exercises in one workout. If there are too many exercises, it is better to leave abductions or swings for a light session, and not do them when the body has already received sufficient load. Ideally, the workout should include 1 heavy press, 1 assisted press, and 1 bench or standing abduction. Only then will the volume be adequate.

Anatomical features are also of great importance. If the trapezius is overdeveloped, the athlete will not be able to perform the movement using the shoulders alone. This must be taken into account when choosing weights and start literally with 2-3 kg.

Injuries are often accompanied by inflammation, which is not localized, but spreads throughout the muscle bundle. They often affect the nerves, which increases the pain. Shoulder injuries should be diagnosed by a doctor. Home treatment based on guesswork will not lead to anything good.

Some of them have already been mentioned. The shoulders “suffer” usually due to the athlete’s excessive zeal for the physical form. Simply put, everyone wants to pump them up faster because they give the figure an athletic look and therefore turn training any part of the body into “shoulders.” This is not rational and leads to injury. A beginning athlete should not train his shoulders on the same day as his chest and back.

There are two basic rules for creating a split for beginners:

• If you are performing a standing or seated press on shoulder training day, it does not need to be attached to your chest or back. Do shoulders with legs like the old school athletes and stay healthy;
• If there is no bench press in the workout, but only abductions and lifting, then perform shoulder training on the day of light bench press along with triceps work

Training shoulders with the back only makes sense if there is really nowhere else to put them, all the presses in the workout are heavy, the legs are also heavy, and the back is performed according to the “injury pumping” principle. But this is not typical in fitness. It's more of a powerlifter's approach.

Important: if a beginner is not yet doing splits, abductions can replace the bench press in some cases. For example, when during training the classic bench press with a barbell was taught, and the front deltoids were already overloaded.

This movement has only a few technical features. They are aimed at ensuring that the load does not shift to the anterior and posterior bundles of the deltoid muscles. The front bundles raise the arms, the rear bundles pull them back. It’s simple - you don’t need to allow a swing with a clear emphasis on bringing the shoulder blades together and swinging forward with the dumbbells swinging in front of the chest. Options with shifting accents and cheating are loved by bodybuilding professionals for only one reason. These people train for years, sometimes decades. It is difficult to “pierce” their muscles with anything and surprise them. That’s why they use methods that seem strange to the average person.

Important: This exercise is rarely performed first in shoulder girdle training, but almost always requires a joint warm-up. If you have already done standing and bench presses, you just need to perform a few rotations in the shoulder joint, moving your arm back. Those who have not done this require a full warm-up, with light presses with a body bar, abductions with rubber or without weights.

How to perform the movement:

1. Stand directly in front of the mirror so that you can see your movements;
2. Take dumbbells in your hands with minimal weight, but such that you can feel it;
3. Move your forearm to the side, along an arched path, raising your elbow to the side, but not higher than your shoulder;
4. Elbows slightly bent;
5. The dumbbells in the hands turn in the same direction as the movement;
6. When we move our arms to the sides, the little finger is at the top, the thumb is at the bottom, this causes the dumbbells to turn;
7. Lifting and lowering are performed smoothly and slowly, without cheating the body and additional unnecessary movements

In normal mode, the movement is performed for 10-12 repetitions. But there are also special cases. For example, a person has very responsive slow muscle fibers and needs high repetitions or statics, that is, holding dumbbells at the top point. Or an option with a relatively low-repetition regime is possible, if the opposite is true. Here it is important to observe yourself and do what the body responds to.

Important: the exercise should not be performed using inertial force in any of the options. If you need to push with your legs, jump, or move your body, the weight is too heavy and needs to be reduced.

The one-arm abduction is an option for those who struggle with muscle imbalances or suffer from cheating. You need to grab a vertical support with your free hand and stand, transferring your weight to the center of the arch of both feet. Then the arm is moved to the side, completely repeating the technique of the main exercise.

Although the goal is to overcome imbalances, the movement is performed on both sides for the same number of repetitions.

It is necessary to avoid excessive bending to the side to avoid pinching the nerve and not to provoke an inflammatory process.

Features of movement

Below are the features of the exercise:

1. This is a muscle-isolating movement; you don’t need to take huge dumbbells and try to push them up as best you can;
2. The weight is selected individually, strictly so that it is possible to lift it by contracting the middle fascicle of the deltoid, and not by including the trapezius and muscles of the body and legs in the work;
3. If cheating cannot be eliminated at all, you need to do the movement in the “sitting on a bench” position with your back pressed against the back;
4. No opportunity to develop equipment? Try stretching the rubber shock absorber to the side along the trajectory of the dumbbell abduction. Take the lightest one. The tape will teach you to turn off the trapezius muscles.

The list of mistakes made by beginners and professionals is almost the same:

1. The desire to pump up muscles as quickly as possible, and the choice of dumbbells that are too heavy, which will certainly interfere with performing the exercise correctly;
2. Walking on your toes, rolling on your feet, changing the position of your legs;
3. Performing the movement by tilting the body;
4. Starting position with your back tilted back;
5. Changing the trajectory of movement, throwing dumbbells to the head;
6. Uneven rise on the right and left. If you have a curvature of the spine, perform the movement with one arm at a time;
7. Flexion at the hip joint with forward bending;
8. Changes in the angle of the hip joint as you get tired;
9. Turning on extra muscles as you get tired

Shoulder swings are often performed as a drop set to create an extensive pump. This is only permissible if the athlete is experienced and can maintain the starting position throughout the exercise.

For those who work with cheating, we can recommend smooth leads on the lower block of the crossover. This will help eliminate unnecessary pushing and other movements and allow you to improve your technique almost instantly. The exercise must be performed regularly, then mastering it will not be a big problem.

The shoulder girdle allows you to rotate your arms almost 360 degrees, so there are many exercises to train your shoulders using free weights and machines at different angles.

Developing shoulder muscles without the use of steroids will require patience and a careful training strategy.

Deltoids

The shoulders are formed by the deltoid muscles, which consist of three main bundles: anterior, middle and posterior. It is important to develop all three muscle groups, because if one of them is less developed, it will be very noticeable.

In most cases, the middle and rear delts need work the most because the front delts receive some of the workload when training the pectoral muscles and doing some compound exercises.

• The anterior deltoid muscle is responsible for shoulder flexion and axial rotation of the arm.
• The middle delta is responsible for moving the arm to the side.
• The back beam works by raising the arms back and lateral rotation.

Each muscle must receive adequate load for uniform development; an imbalance of these three bundles can lead to injury.

Shoulder exercises

Basic shoulder exercises are performed with free weights or machines.

The barbell is most effective for pushing the maximum with a heavy load.

Dumbbells require more coordination, but will help avoid imbalances in shoulder muscle development.

Training the deltoid muscles involves multi-joint exercises. Avoid isolation exercises for the anterior and middle bands, as these groups receive enough load from basic training.

Standing barbell press

The standing barbell chest press is the most effective way to develop the shoulders because it focuses on the anterior head of the deltoid while also engaging the middle and part of the posterior deltoids.

The elbows brought forward emphasize the exercise on the front beam, the elbows spread to the sides use the middle deltoids more.

It is allowed to use dumbbells instead of a barbell and do bench presses alternately.

With a grip wider than the shoulders, the deltoids are loaded more, while a narrow grip shifts the load to the triceps.

• Stand shoulder width apart. Raise the barbell to your chest, keeping your back straight.
• Squeeze the barbell upward with one push, without tilting your body.
• Lower the barbell slowly to your chest.

Military press sitting or standing

Performing a standing military press is much more difficult than a sitting one, since the shoulder muscles are activated a little more in an upright position.

The standing press puts much more stress on the lower back and core. This means you won't be able to lift your maximum weight and have a higher risk of injury. If you want to put maximum stress on your shoulders, then the seated military press technique allows you to work your shoulder muscles with heavier weights. This exercise involves the front and middle deltoids.

If you have back problems, do the seated press with a vertical back support.

• Place the barbell in a power rack or squat rack before beginning the exercise. Make an overhand grip slightly wider than shoulder width.
• The initial position of the bar is at the level of the upper chest and shoulders. Press the barbell up while inhaling and moving your elbows out to the sides.
• As you exhale, return the bar to its original position to complete the exercise. Don't touch the barbell to your chest or use your legs for this exercise, otherwise you'll end up with a push-and-press movement that only needs to work your shoulders.

Raising dumbbells in front of you

This exercise is for effectively developing the anterior deltoid; the middle fascicle is also partially involved.

You can use an overhand grip on the dumbbells or turn your palms towards each other - this neutral grip will increase the load on the target muscles.

• Stand straight, holding dumbbells in front of your hips, with your elbows slightly bent.
• As you inhale, raise your arms using force in the shoulder joint. Maintain a constant distance between your hands.
• At the top point, when your arms are parallel to the floor or slightly higher, exhale and slowly lower your arms.

To isolate the deltoid muscle, lifting dumbbells in front of you can be done while lying on a bench inclined at 45 degrees. Choose a comfortable position so that your hips do not interfere with the movement of the dumbbells.

Standing dumbbell raises

To form beautiful three-dimensional shoulders, you need to train the rear deltoid - this is the smallest and weakest of the shoulder muscles.

For detailed work, use an isolating exercise such as dumbbell lateral raises.

• Start in a standing position with dumbbells hanging at your sides.
• Raise your arms to the side until they are parallel to the floor while exhaling. Bend your elbows slightly and turn your hands out as if you were pouring a drink from a glass. Stay in this position.
• Inhale slowly and lower your arms back to the starting position. Maintain a slight bend in your elbow throughout the exercise.

Bent-over dumbbell raises

To develop the rear delt, an exercise similar to standard lateral raises is suitable, except that the body should be tilted forward.

The procedure is performed standing or sitting, bending to the knees. For stability, you can rest your forehead against the back of the bench. Use light weight and precise technique.

• Get into a standing or sitting position with a dumbbell in each hand. Keep your chest lifted and your back flat. If you are doing the exercise while seated, bend over your knees until your forehead almost touches the bench. If standing, bend at the hips and keep your chest parallel to the floor. Dumbbells hang under your chest, elbows slightly bent, palms facing each other.
• Raise the dumbbells up so that your upper arms are parallel to the floor. Positioning your elbows higher than your back will put more stress on your deltoids. Make sure that the arches created by hands are symmetrical.
• Hold the weight for a moment at the top of the arc and slowly lower it to the sides.
• Begin the next repetition immediately before your arms reach a position perpendicular to the floor.

Flying dumbbells back while lying on your stomach on a bench will relieve excess stress on the lower back, but this position will block the chest, which may be uncomfortable.

Barbell row to the chin

This is a basic exercise for working out the middle beam. Watch the location of your elbows; they should be in the plane of your body.

An overly narrow grip redistributes the load on the front deltoid and changes the amplitude of movement; you can use a grip similar to a military press.

• Using an overhand grip, grab the barbell slightly narrower than shoulder-width apart. The bar is on the hips, the shoulders are straightened, there is a normal deflection in the lower back.
• As you inhale, pull the bar up and spread your elbows to the sides. The bar moves in a vertical plane, maintain a level body position.
• The elbows at the top point are higher than the shoulders. Hold as you exhale and slowly lower the bar down.

Shoulder training equipment

Many shoulder exercises with free weights can be replaced with a suitable machine. For example, a seated military press can be conveniently performed in a Smith machine using a bench at an incline of about 80 degrees. Arm raises can be done in a pulley machine while pulling the lower block.

The dumbbell press is replaced by performing exercises with harnesses in a crossover. However, in this case, the elbows cannot be raised above the shoulder line, and you will have to work one arm at a time. This exercise can also be performed while sitting in a machine - this eliminates the risk of lower back injury.

The barbell row to the chin is replaced by an exercise in the Smith machine, while the row is done with one hand. This simulates a wide grip, which is inconvenient to perform directly in an exercise with a barbell.

The working weight on each hand in the Smith machine can be increased by 10–15%, since there is no need to monitor the balance of the body.

Shoulder training program

A good shoulder workout should work all three deltoids and focus on heavy weights.

Like any muscle, the shoulders can benefit from high rep work, but for best results, focus on heavier weights, but perform the exercises very carefully and securely.

The shoulder exercise program is designed for 8 weeks, one workout every 5-7 days, preceded by a mandatory warm-up.

• Standing barbell press or seated/standing military press: 3 sets of 4–6 reps at 80–85% of maximum effort.
• Barbell Chin Row – 3 sets of 4-6 reps at 75-80% of max effort or 6-8 reps for advanced.
• Dumbbell flyes – 3 sets of 8–10 repetitions at an effort of 70–75% of the maximum.

Rest 3 minutes before each set of 4-6 reps, 2 minutes before sets of 6-8 reps, and 1 minute between sets of 8-10 reps. Adequate rest will allow the muscles to return to normal and do their best in each set.

Once you have reached your maximum reps for each set, you need to increase the weight. For example, if you press 6 reps on the first set of military presses, add 2 kg to each side of the bar on the subsequent set and work with that weight until you do 6 reps. Then increase the weight again.

Shoulder training for girls is at beginner level. There are two main mistakes that most beginners make:

• focus on inappropriate exercises;
• perform too many repetitions.

Focus on lifting heavy weights during your shoulder workout. The harder the exercises are, the fewer repetitions you can do. Focus on exercises that allow for safe progressive overload.

Increasing load over time is the number one rule when building muscle mass naturally.

Make sure you are consuming enough calories through food. Most people know that diet is necessary to maximize muscle growth, but they forget that there will be no growth if there is not enough to gain weight.

Training for the shoulder muscles can be conveniently combined with exercises for the chest (and) and. You can do a split on the upper body and combine the work of the muscles of the shoulders, arms, back and chest. In this case, pay attention to basic exercises that involve the work of the anterior delta to avoid.

All types of biceps exercises must be strictly subject to technique, strict technique. If you decide to do biceps, do only it, don’t be distracted by other exercises, leave other muscle groups. Exercises with dumbbells, along with a barbell, are basic for the formation of relief.

If you decide to work out biceps, do only them

Let's look at the most effective exercises with dumbbells for biceps. Let us note all the points through which you can understand the advantages. Let's highlight the strengths of each exercise and take into account the weaknesses, if any.

Important!!! Before starting exercises, warm-up and stretching are required! When working with dumbbells, you can first warm up the muscles with active swings with light weights, and then stretch significantly.

• Lifting dumbbells for biceps while standing (only at first glance it seems that this is the same exercise as with a barbell);
• Hammer exercise (a good basic exercise where, in addition to working the biceps, it is possible to develop the shoulder girdle);
• Lifting dumbbells for biceps while sitting on a bench (middle part of the workout);
• Concentrated curling of the arm with a dumbbell while sitting (it is possible to achieve the greatest muscle contraction);
• Bending your arms while sitting on an incline bench (a complex and very working exercise in which it is impossible to “cheat”);
• Biceps exercises with dumbbells on a Scott bench (one of the most effective auxiliary loads)

And now - in detail about the technique and precision of performing each exercise.

The exercise sufficiently shapes the biceps and gives them definition. Loads the outer head of the biceps.

Both in simultaneous bending of both arms and in alternate bending, you need to follow a clear execution technique.

Exercise "Hammer"

A simple and effective exercise. Works on the inner head of the biceps. The exercise is best performed at the end of a cycle of biceps exercises, as it effectively “works out” both the biceps and the forearm.

Lifting dumbbells for biceps while sitting on a bench

3 – 4 sets of 10 – 12 repetitions is ideal.

Seated concentrated dumbbell curl

Biceps work. This exercise will give sharpness to the biceps and significant definition.

Arm curl while sitting on an incline bench

The exercise will force you to strictly approach the execution, since the pressed back will prevent you from swaying. This exercise stretches the biceps to the maximum. This exercise works the biceps muscle from all sides. In addition to the biceps, the brachialis, brachioradialis and pronator teres muscles work. The exercise is quite difficult, and you need to approach it seriously with help.

For beginners: optimally, do 2 - 3 sets of 8 -10 repetitions with 5-8 kg. This way you can evaluate your preparation and increase weight depending on your success.

The exercise will prevent you from cheating and helping yourself by rocking your back or tilting your shoulder. Physically challenging exercise. It's worth asking someone to be nearby.

Some dumbbell exercise tips to help you achieve the best results:

• Dumbbells are designed to develop endurance, dumbbells promote muscle growth, but once you overestimate your capabilities, you will remain away from sports for a long time. Stretched tendons take a very long time to recover, torn tendons take even longer. And therefore, standing in front of dumbbells, making a choice in favor of more weight than you need, know that you are taking three steps back, having one forward!
• When doing biceps exercises, it is worth giving up the hard work of the rest for a while. This is not a prank, not selfishness, but truly wise advice from athletes. Give all your energy to your biceps and you will notice the difference.

What weights should you work with?

What weights should be taken as initial ones?

Here are a few examples based on which you can increase weight. Controlling the load.

• Biceps curls with straight and EZ bar, standing – 10-13 kg;
• Biceps curls with dumbbells, standing and sitting – 5-7 kg;
• Lifts on a Scott bench – 10-11 kg;
• Concentrated biceps curls – 4 kg;
• One-arm biceps curls with a dumbbell on a Scott bench – 4-5 kg;

Don't look for excuses

Regular exercise, fortitude, and perseverance are your friends. Know that those who want to will find a thousand opportunities, and those who don’t want to find a thousand excuses. Look for opportunities, and your body will answer you within the first three months! Take it and do it!

Be sure to read about it

Gym presses imitate working with free weights, however, in the absence of stabilizer muscles, their implementation does not require backup. And this, you must admit, is a significant plus in the conditions of “single” training.

• By squeezing the weight onto straight arms at the top, you transfer the load to the triceps and elbow joint. But our goal is the delta, so don’t “insert” your elbows at the top.
• When moving the handles down, do not overdo it - the chin line is that average reference point for “comfort”, behind which hyperextension of the shoulder ligaments “looms”. For the same reasons, it is better to ask your partner before starting the exercise. For the same reasons, it is better to ask your partner before starting the exercise, seated press in the machine, to put a barbell on your shoulders for warm-up.

Pressing up while sitting in the simulator - features of execution

When performing the upward press exercise while sitting in a machine, the specificity of the load distribution between the working beams is influenced by the angle of the seat back. If this parameter is adjustable in your car, adjust it to your training goals:

• set the inclination angle to 65-80° if you are interested in training the front head. By the way, you can accomplish this change of priorities by changing the grip from straight to parallel.
• Set the backrest to a vertical position if you want more coverage in the middle bun.

Contraindications for seated bench press exercises on the shoulders

• Shoulder health problems limit your “training maneuvers” on the bench press machine. The fixed range of motion in this case does not benefit the damaged joint, especially if “adult” weights are used - it is better to prefer dumbbell presses, it is much easier to control the weight with them.
• But the news for athletes with spinal injuries is much more joyful - in the machine version of presses, the axial load on the spinal column is minimal. Therefore, hammer your shoulders “until you’re blue in the face,” but don’t forget to make sure your back is in contact with the bench and there’s no arching in your lower back.

Alternatives to the seated arm press exercise

If you don’t have the opportunity to do the arm press in a sitting machine, don’t be discouraged: turn to the usual equipment - barbell and dumbbells, performing classic vertical presses while sitting or

Describes the correct execution of the seated press up in the simulator, other exercises on the front, for maximum pumping of the deltoid muscles with important points + training video.

Exercise technique

The seated upward press in the simulator is a good example for replacing the standing barbell press (military press), this significantly removes the load from the lumbar region. Perform this exercise at the end of a front delt workout to finish off an already tired delt and give it maximum pumping.

Basic Rules

1. At the top point, the weight must be squeezed out to the end; at the bottom, only when you feel a good stretch in the muscle, lift the weight up again without a pause.

2. Use a weight that will allow you to do 8 clean reps; if you can’t do them, then reduce the kilograms you set.

3. When performing the exercise, the back is pressed tightly against the back of the exercise machine, the chest is slightly moved forward, the pelvis sits firmly on the bench, and the legs rest firmly on the floor.

4. Don’t deceive yourself, completely lower and raise the weight, the greater the amplitude, the better the muscle stretches and the better the load is felt, but do not lower the handles of the machine much lower than your shoulders, otherwise you will injure the deltoid muscle.

5. Remember, this is not a basic exercise, do not perform it at the beginning of training the front deltoid, only at the end.

6. Breathe correctly, when lowering the weight, take a deep breath, when lifting, exhale completely, breathe deeply without holding your breath.