Greetings, my dear readers! We have a tech note on the agenda this Wednesday. And we'll talk about entering the bench with dumbbells. After reading, you will learn all about the muscle atlas, the benefits and execution technique, and in conclusion, we will find out the degree of effectiveness of the exercise and the feasibility of including it in your training plan.

So, take your seats in the auditorium, I give the curtain.

Entering the bench with dumbbells. What, why and why?

Be honest when you are in the hall at last time did an unusual exercise? Those. We found out about it by chance, didn’t believe that it was worthwhile, then tried it and said: “…nothing, it’s cool, I will always do it!”. On the pages we try to consider (including) non-standard exercises, and just about this, entering the bench with dumbbells, we will talk further in the text.

For the first time, your obedient servant got to know him independently and intuitively. In general, sometimes this happens, insight comes, and something creative is invented from scratch, and, I think, it will be necessary to somehow highlight the topic of unusual exercises on conventional simulators or with free weight, writing a full note. In the meantime, we will deal with our visits to the bench.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the category of basic with the type of force push (push). The main load falls on quadriceps hips.

The muscle ensemble includes the following units:

• targeted - quadriceps;
• synergists - gluteus maximus, adductor magnus, soleus, gastrocnemius;
• dynamic stabilizers - muscles of the back of the thigh, calf;
• stabilizers - extensors of the spine, upper / middle of the trapezius, levator scapula, small / middle gluteal, oblique abdominal muscles, square muscle lower back;
• stabilizers-antagonists - rectus / oblique abdominal muscles.

Full muscle atlas is such a picture.

Advantages

Performing the exercise entering the bench with dumbbells, you have the right to expect to receive the following benefits:

• working out each leg separately and improving the symmetry of the legs;
• improving the shape of the buttocks;
• tightening the muscles of the inner thigh;
• strengthening the knee areas;
• development of the general balance of the athlete;
• increase in leg strength;
• development of explosive power of the legs;
• increase in results in classical exercises, such as and;
• the ability to work out the legs, while removing part of the load from the back;
• the ability to run faster and jump higher.

Execution technique

Exercise entering the bench with dumbbells belongs to the middle class of difficulty and has its own characteristics. Step by step technique execution looks like this.

Step #0.

Take dumbbells in each hand (palms facing feet), stand up straight and place your right/left foot on the platform/bench, forming a right angle at the knee joint. Tighten the press statically, look forward, this is your starting position.

Step #1.

Inhale and as you exhale, shift your body weight to the right / left leg, enter the bench with emphasis on the heel. Place your left/right foot in front of your right, standing fully on the bench with both feet.

Step #2.

Descent down first with your left / right foot, returning to the PI. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In move (barbell option) So…

Variations

In addition to the classic version of entering the bench with dumbbells, there are several variations of the exercise, in particular:

• entering the bench with a barbell on the chest;
• side entry to the bench with dumbbells;
• cross entry on the bench with dumbbells / weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• select adequate weights, each repetition should be performed with some effort;
• enter the bench not due to the push of the free leg, but due to the heel of the supporting one;
• do not lean forward and keep it upright;
• watch the position of the knees, they should not go beyond the plane of the socks;
• the height of the platform / bench should be such that when the leg is set, an angle is formed in the knee joint 90 degrees;
• you can make a complete descent from the bench with two legs, or you can constantly leave one leg, alternating them;
• you can go down as a reference (from which they started / pushed), and free leg;
• use exercise 2-3 in leg training;
• breathing technique: exhale - for effort, entering the bench; inhale - when descending;
• numerical training parameters: number of sets 3 , repetitions 12-15 for each leg.

With the theoretical side finished, now let's look at some practical points.

Bench with dumbbells effective exercise for buttocks?

We, or rather young ladies, are used to thinking that if the goal is to get rounded and tightened buttocks, so you need to hammer squats, conditionally, at every workout. In fact, the situation is somewhat different, and science tells us that classic squats are far from the most effective exercise for creating an elastic popenhagen :).

Researchers from the University of Wisconsin (L.C.U) measured the EMG activity of the gluteal muscles (large/medium) while doing various exercises.

During the experiments, the following data were obtained.

• Average peak activation value for large gluteal muscle.

• Average peak activation value for the gluteus medius.

• Average peak activation value for the biceps femoris.

Conclusion: classical squats and dumbbell benches have equal EMG activity for the gluteus maximus. In other areas, activation in squats is much weaker than in runs.

In general, entering the bench with dumbbells is in the top 3 exercises for the buttocks and biceps of the thigh and can be an excellent tool in building an elastic woman.

Actually, this is all I would like to report on, let's move on to ...

Afterword

Today, in our technical pantheon of notes, replenishment, we got acquainted with entering the bench with dumbbells. I am sure that the exercise will take pride of place in your training program, and the buttocks will thank their owner more than once!

We're done, the curtain...

PS. and you surprise your buttocks with what? We share in the comments.

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

In this article, we will talk about exercises with a press bench.

What muscles are trained on the press bench?

First you need to understand what muscles we will be involved in press bench workouts. Below are 2 pictures for your attention, where the working muscles of the abdominal press and legs are clearly shown and signed:

A variety of exercises on the bench for the press allows you to work out various abdominal muscles. At the same time, the technique for performing these exercises is in many ways similar to the technique for performing exercises on the press on the floor. Can be done as own weight, and with additional burdening - . There are a number general rules execution for all of them.

Exercises on the bench for the press. Types, technique.

General rules for the correct implementation of exercises with a press bench:

• The abdominal muscles are always in tension.
• Flexion on exhalation, extension on inspiration.
• The neck continues the line of the spine, do not press the chin to the chest.
• Do the exercises slowly.
• To increase the load - increase the angle of the bench, add additional weights in the form of weights, pancakes, dumbbells, etc.

What not to do:

• Perform jump exercises. Tear off the pelvis from the bench (reducing the effectiveness of repetitions).
• Perform bending with a straight back (the load is transferred to the legs and lower back).
• Pull yourself over your head with your hands.
• Lateral torso raises (increase in oblique muscles of the abdomen \u003d increase in waist)
• At the top point, with a full bend of the body, do not lie down on your legs (the abdominal muscles relax).
• Trying to burn belly fat with these exercises (muscles will be strengthened, but fat will remain. To burn fat, you need proper nutrition, running and other exercises).

Most ab exercises use the same starting position:

• We lay down with our backs on the bench, the lower back is firmly pressed against the bench;
• The legs are bent at the knees, the feet are turned over the stop;
• Elbows to the sides, hands behind the head (we do not lock into the lock, we do not pull the head forward) or in front of the chest.

1. Trunk raises on an incline bench.

Trained muscles:

Technique: The exercise consists in raising the entire body to the stop. Take a starting position. We tear off the shoulders from the bench, then the back until the torso and legs are at right angles to each other. We fix the body in this position for a few seconds, make the final exhalation and, slowly, return to the starting position while inhaling. Concentrate and try to use your legs as little as possible. Options:

• Raising the body on an inclined bench with a reduced amplitude.

  Trained muscles:top part abdominal press.

  Technique: We take the starting position. We do the lifting of the body, but we don’t return to the starting position, we don’t completely lie down on the bench. The abdominal muscles are always in tension, minimal risk of overload lumbar. This circuit is suitable for beginners if the muscles are not strong enough for full-length repetitions.

• Torso lifts with rotation.

  Trained muscles: oblique muscles and upper abdominals.

  Technique: from the starting position, with the force of the abdominal muscles, we tear off the shoulders from the bench and raise the body in the direction of the legs, slightly turning it to the right (left). Don't try to touch your thighs. in this position, the abdominal muscles will relax - the effectiveness will decrease. Work is possible according to the schemes: left-straight-right, left-straight-right-straight-left, left-right.

2. Twisting.

Trained muscles: rectus abdominis muscles.

Technique: take the starting position. Raise the upper body, then lower. The lower back and pelvis are not involved in the exercise. Options:

• Twisting with a twist.

  Trained muscles: oblique muscles of the abdominal region and the upper part of the rectus abdominis.

  Technique: from the starting position, lift the torso while slightly turning the body to the side (lifting one of the elbows up, pull it towards the opposite knee). As in the case of lifting the body, work is possible according to the schemes: left-straight-right, left-straight-right-straight-left, left-right.

3. Bicycle.

Trained muscles: bottom press.

Technique: We lie down on the bench with our backs, grab the footrest with our hands. Raise straight legs perpendicular to the bench and "pedal".

4. Raising the legs.

Trained muscles: bottom press.

Technique: we lie down with our backs on the bench, head up, the lower back and pelvis are firmly pressed against the bench. We fix our hands above our heads (holding on to the edge of the bench, footrest, etc.). We raise our legs until the pelvis begins to come off the bench. Then they are slowly lowered and raised again. Having made one approach, you can continue to perform the exercise by turning over on your stomach. Options:

• lifting straight legs;
• lifting legs bent at the knees.

Exercises on the bench for the press. A photo.

Some of the exercises described above are shown in the picture below:

Exercises on the bench for the press. Video.

These videos show exercise technique on the bench for the press and the Roman chair, as well as the main errors in their implementation:

Charles Poliquin

As you know, the back squat is considered the king of exercises, however, in addition to this, there are many other valuable movements for training the legs that work many of the muscles involved in squats. These exercises can be used as a temporary replacement for squats in order to diversify and refresh the training. One of these movements is bench climbs.

Step training, a choreographed aerobic training program using low step platforms (benches), was invented in 1989 by Gina Miller. Step training has become so popular that today it is often associated with fitness aerobics and the so-called myostimulation. Meanwhile, bench sit-ups and many variations of this movement are a versatile lower body exercise that can be used for the purpose of rehabilitation, restoring structural balance, improving body composition, and enhancing athletic performance.

Bench raises are especially useful for cross training. Cross-training is related to the concept that an individual sport only focuses on certain muscles, so by exercising various types sports, athletes can get a balanced development of muscles, which in turn contributes to the prevention of injuries, especially fatigue. Thus, in the off-season, the runner on long distances can swim to develop the upper body, and a golfer can play tennis for a balanced development of the muscles of the back and abdomen.

However, regardless of the sport, good full-range work of the muscles of the lower body, as a rule, is not received, resulting in muscle imbalances. That is why bench sit-ups have always been a part of training programs aimed at restoring structural balance.

Structural balance is the balanced development of all the major muscles of the body. This means balance between opposing pairs of muscles (such as biceps and triceps on the arms and quads and hamstrings on the legs), as well as between limbs (such as between the right and left leg). Thus, it is not enough to have the right strength level ratio between, for example, the hamstrings and the quads. The strength of the quads and hamstrings on the right leg should be equivalent to the strength of those muscles on the left.

The effects of structural imbalances can be seen in sports world Take, for example, the growing number of knee injuries among female athletes. According to the American Orthopedic Society, published in the journal Sports Medicine, serious injury 20,000 female student athletes suffer knee injuries each year, and these injuries are usually associated with the anterior cruciate ligament. An important step towards solving this problem is the development of a structural balance of all the muscles associated with the knee joint. Meanwhile, the concept of structural balance lies not only in the prevention of sports injuries, its development also helps in rehabilitation.

One of the most common sports injuries associated with a large number of jumps, which, for example, characterize volleyball, is patellar tendinitis. Also known as jumper's knee, patellar tendinitis is a chronic inflammation of the tendon that connects the kneecap to the tibia. This type of injury is often associated with a relatively weak vastus medialis oblique muscle (VMO), which is part of the quadriceps and crosses the knee joint and is therefore an important muscle for knee stabilization. If VMO weaker muscles on the opposite side of the leg, especially the lateral broad muscle hip (which pulls the knee in the opposite direction compared to the VMO), this can cause unnatural movements of the patella. For example, when the knees fall inward while running or landing after a jump, this is often due to weak VMO. Trying to fix the problem by doing full-range squats at the very beginning is far from the best option, since the disturbed biomechanics of the knee can only aggravate the situation.

One of the techniques for restoring the structural balance of athletes vulnerable to patellar tendinitis is to perform a special training program, which includes a specific variation of bench lifts called Petersen lifts. This variation emphasizes the work of the VMO, since the execution of the movement begins with raised heels (toes extended), and gradually this height increases. After that, athletes can move on to traditional sit-ups, split squats, lunges, and eventually full-range squats. This progression is best applied towards the end of the sporting season, when structural imbalances tend to be most pronounced.

The progression of weights in lifting on the bench in order to increase the load should look like this: dumbbells, barbell on the shoulders, barbell in front of you. The use of weights in this exercise was very actively promoted by Angel Spassov, a strength trainer from Bulgaria. Meanwhile, former Main coach Bulgarian national team Ivan Abadzhiev claims that this movement was not performed by any of its participants.

However, bench sit-ups were performed by Russian weightlifter Leonid Taranenko, the current holder of the all-time clean and jerk clean record of 266 kilograms, when he felt his lower back needed rest from squatting. And this is not surprising. Compared to the position of the body in squats, during the rises to the bench, the torso remains more perpendicular to the floor, which weakens the work of the rectifiers of the back, which help to straighten the spine. Performing bench lifts with a bar on his shoulders, Taranenko used up to 180 kilograms.

Anyone who is going to do this exercise with heavy weights should have at least one spotter (although it is preferable to have three - one in the back and two on the sides). Spotters should be aware that lateral stability is vulnerable in this exercise, so they need to watch for deviations and be prepared for them. For maximum safety, heavy bench ascents should be performed inside a power rack with stops set at a suitable height in case of a failed entry. The height of the fall of the neck should be no more than 5-10 centimeters.

Now let's move on to the technical recommendations. One of important points is that all the work is done by the upper leading leg. next moment is that the back leg should remain straight (although it will bend slightly when the second one lands), and its toe should be pulled up to the shin to prevent a push. The upper leg should be rotated outward five degrees, which is anatomically consistent with the entry femur into the pelvis.

For most elite athletes, one leg is often significantly stronger than the other. In this situation, start with a cycle of exercises on one leg, which will provide more long-term progress in squats than doing squats alone. One variation of sit-ups that will be useful to many lifters is the lateral sit-ups. starting position this exercise lies in the fact that you need to stand sideways to the platform and put the nearest foot on it. The lift is performed until the working leg is fully extended.

Lateral lifts on the bench emphasize the work of the vastus lateralis muscle of the thigh, as well as muscle groups inner surface The hips, called adductors or adductors, are extremely important to athletes as they help stabilize the leg during movement.

In addition, there are many other useful variations of bench lifts. It is also worth noting that there are also adjustable step platforms that increase the convenience and safety of execution. However, keep in mind that not all platforms have the same level of security. A few years ago, a Division I college was sued when a female athlete was seriously injured while doing barbell lifts on a special platform attached to a power rack. This platform had a V-shape, and therefore could not provide optimal support for the foot. Moreover, it was not designed for such purposes at all.

In conclusion, I note again that the king of all exercises was and remains the squat, however, the versatility of bench presses makes them a key movement in any physical and athletic training program.

Climbing the bench is a formative exercise. Great for those who want to quickly tidy up their legs and buttocks. The exercise can be performed with anything and anywhere: in the gym with dumbbells or with a barbell; at home with 5 liter containers, climb on a stool, sofa or bedside table; after jogging in the park, using a bench. It is important to remember that in order to achieve results, you need to increase the load.

Starting position

Grab the dumbbells with a lock grip. Place your hands with dumbbells on the sides of your legs. Stand in front of a bench or step out. The angle at the knee when lifting the leg to a hill should be 90 degrees. In the lower back, deflection and fixation until the end of the exercise. The head looks straight ahead. The shoulders are straightened, the shoulder blades are brought together.

Bench lift technique

After inhaling, put your foot on the bench and rise on it. Straighten your leg completely. Standing on the main leg, lift the second leg bent at the knee. Breathe out. Slowly lower yourself onto the toes of your other leg and inhale. When the second leg is confidently on the floor, lift the foot of the main leg and repeat the exercise.

• You can do the exercise with a barbell. The weight will be more, but it will be more difficult to maintain balance.
• Always do the exercise for one leg, and then for the other.
• If heavy weight dumbbells are difficult to handle, use straps or hooks.

Mistakes

• Lift with two legs. One leg stands on the support, and then the second is delivered, this position relieves the load from the working leg.
• Incline of the body to the working leg.

Climbing on a bench with dumbbells in your hands, this exercise is more honed to burn fat in the legs, buttocks, thighs and arms. As you understand, many muscles are involved in the work, both large and assistant muscles, which makes this exercise a complex solution to many fitness tasks for body shaping.

The muscles of the buttocks, quadriceps, biceps of the thigh, biceps of the arms, muscles of stabilization of the body are involved in the work. Due to this volume muscle fibers involved climbing the bench achieved the effect of increasing fat burning. In addition, the exercise itself is very active, which will positively affect cardio endurance.

Climbing the bench can be performed by both men and women, it all depends on the tasks. Guys can take heavier dumbbells, and then, the hamstrings and quadriceps will be begging for mercy. Girls, for burning fat, great weight not needed, the main number of repetitions.

Bench lift technique

1. Stand near the bench and take dumbbells in both hands
2. We stand on the bench with our right foot and start lifting
3. Our right leg is a supporting one, so at the moment of a full rise to the bench, we make an additional lift with our left foot
4. We return to the opposite position and here we have two options: we either continue to do the exercise without changing the supporting leg or do it alternately changing legs.
5. At the moment of full exit to the bench, we additionally bend our arms with dumbbells in the elbows, pumping the biceps.

The exercise is energetic, but extremely simple, there are no tricks. The main thing is to follow the technique of lifting onto the bench. The bench should be firmly on the floor and not stagger, your shoes should be firmly laced and every movement should be under your control. If the weight of the dumbbell sways you from side to side, then this is dangerous for injuries, reduce it.