Free weights should always form the dominant part of the exercise selection for building muscle mass, building muscle and strength in the body. The handlebars are highly effective, with free weights requires the strict control and technique. And we all know that if you do dumbbell presses movements in your training, employing a sure way to force, mass and thickness to be added to the chest and shoulders, and indirectly on the triceps.
To push the most of your handlebarMovements, it is important that you introduce variety by adjusting the style and technique of basic exercises and more valuable. This will push your body into a state of surprise and the desire to keep him in the direction of the highest level of development and to build a body, because it has been attacked from all angles and options.
ONE STANDARD dumbbell press
While a normal movement of the handlebar press, the right technique requires you to hold the dumbbells on the outsideChest or shoulders with palms facing forward (away from the body). Once you start pressing, is ideal for dumbbell in one way and go together in a smooth "inverted U-shape, so, n. This technique makes a good piece on the bottom and a strong contraction to get to the top with optimal performance and control.
PRESS CHANGES handlebars
Alternative Press 1 from the upper chest
Technology -
Keep lying on a bench or fit-ballthe dumbbells with your arms extended above the chest with the shoulders blades held together behind the body.
Slowly lower the dumbbell to the outside of the chest, while the more barbell and press it again at the end of a repetition is complete.
Repeat on the opposite side using the same technique and continue in this way, until it finishes.
Result -
Making a repetition of time on each page, you can: 1) the individual muscle Pec more attentionthe intensity at the point of maximum contraction. Focus 2) on your technique and skill base, so that more torque is not contort your body. 3) Build more endurance with the increased set time. 4) Take advantage of a static contraction and a dynamic contraction.
2 Press to alternate from Shoulders
Technology -
Sitting on a bench or standing hold the dumbbells with your arms stretched above his head and shoulders with your palms facingforward.
Slowly lower the dumbbell to the outside of one shoulder, while the more barbell and press it again at the end of a repetition is complete.
Repeat on the opposite side using the same technique and continue in this way, until it finishes.
Result -
Making a repetition of time on each page, you can: 1) on each deltoid complex increasing the intensity at the point of maximum contraction Focus. 2) focusing on technical andCore competence, so that more torque is not contort your body. 3) Build more endurance with the increased set time. 4) Take advantage of a static contraction and a dynamic contraction.
3 Presse alternate from the bottom of the chest
Technology -
Lie on a bench or fit-ball hold the handlebars with his arms folded on the outside of the chest with the shoulders blades held together behind the body.
Place a dumbbell all the way and in a complete contractionwhile the other remains handlebar slowly down even then complete a full repetition.
Repeat on the opposite side using the same technique and continue in this way, until it finishes.
Result -
Making a repetition of time on each page, you can: 1) the individual Pec muscle increasing the intensity in the peak of the focus of the course. Focus 2) on your technique and skill base, so that more torque is not contort your body. 3)Build more endurance with the increased set time. 4) Take advantage of a static contraction and a dynamic contraction.
Press 4 from the bottom for alternate Shoulders
Technology -
Sitting on a bench or standing hold the handlebars with his arms folded on the outside of your shoulders with palms facing forward.
Pushing a barbell and a complete contraction, while the other remains below the handlebars back to complete a full repetition.
Repeatthe other side using the same technique and continue in this way until the sentence has been completed.
Result -
Making a repetition of time on each page, you can: 1) on each deltoid complex increasing the intensity in the peak of the focus of the course. Focus 2) on your technique and skill base, so that more torque is not contort your body. 3) Build more endurance with the increased set time. 4) Take advantage of a static and a dynamic contractionContraction.
5 Supination Pressing for Chest
Technology -
Lie on a bench or fit-ball hold the handlebars with his arms folded on the outside of the chest with the shoulders blades held together behind the body and palms facing forward.
While slowly push dumbbells and turn into a total contraction of the thumb, so that when the dumbbells are together the palms are facing each other.
Lower the dumbbells in the reverse technique and continue toThis is completed.
Result -
This technique allows a greater contraction at the top of the movement.
6 Pronation Pressing for Chest
Technology -
Lie on a bench or fit-ball hold the handlebars with his arms folded on the outside of the chest with the shoulders blades held together behind the body and palms facing each other.
While slowly push dumbbells and turn into a full contraction of the thumb, so that by theTime weights are shown together with the palms facing forward.
Lower the dumbbells with the reverse technique and continue in this way, until it was completed.
Result -
This technique allows a deeper stretch at the base of the movement.
7 Supination Pressing for Shoulders
Technology -
Sitting on a bench or standing hold the handlebars with his arms folded on the outside of your shoulders with palms facing forward.
As you push weights upand slowly turning into a total contraction of the thumb, so that when the dumbbells are together the palms are facing each other.
Lower the dumbbells with the reverse technique and continue in this way, until it was completed.
Result -
This technique allows a greater contraction at the top of the movement.
8 Pronation Pressing for Shoulders (Arnold Press)
Technology -
Sitting on a bench or standing hold the handlebars witharms folded in front of your shoulders with palms facing upward.
While Handlebars and slowly push in a running total contraction of the thumb so that when the dumbbells with palms facing forward.
Lower the dumbbells with the reverse technique and continue in this way, until it was completed.
Result -
This technique allows a deeper stretch at the base of the movement and increases the front shoulder muscles (front of shoulder)Participation.
9 single-arm chest press for
Technology -
Lie on a bench or fit-ball hold a single dumbbell held together with the arm bent on the outside of the chest and shoulder blades behind the body.
Turn on your belly and block the body's ability to reduce body roll each.
Press the handlebars all the way and a full contraction then slowly lower down completing a full repetition, and continue in this fashion until the setcomplete.
Result -
Performing a series of one side of the body at a time, you can: 1) to minimize individual muscles imbalances Focus Pec. Focus 2) on your technique and skill base, so that more torque is not contort your body. 3) Build more endurance with the increased set time. 4) Make your very soul, especially if you're on a fit-ball.
10 Single-arm shoulder press
Technology -
Sitting on a bench or standing hold aSingle handle with the arm bent on the outside of the shoulder with palms facing forward.
Turn on your belly and block the body's ability to reduce body roll each.
Press the barbell all the way and a full contraction then slowly lower back to complete a full repetition, and continue in this way, until it was completed.
Result -
Performing a series of one side of the body at a time, you can: 1) focus on the single shoulder complexMinimize the imbalance. Focus 2) on your technique and skill base, so that more torque is not contort your body. 3) Build more endurance with the increased set time. 4) Make your very soul, especially when you are.
In order to break through plateaus training and push your body to a new level of these variations are in the training plan. And 'extreme advantage for an arsenal of interesting and effective exercises that you can implement whenMotivation disappears or training seems a bit 'stale.
I've been training for over 14 years and I would have ended long ago, when I do not use my creativity and change in exciting and effective workout. Implement and test and your body will thank you for the kick in the ass.
