Climbing on a bench with dumbbells. Glute Bridge
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 press bench 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. You can do both your own weight and with additional weights -. There are a number of general execution rules 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. Torso 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: upper abdomen.
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, the minimum risk of overloading the 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. 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:
When stepping on a bench, the load falls on the following muscles:
- big buttock,
- quadriceps (anterior thigh),
- biceps femoris (the back surface experiences only additional load).
Correct technique
- Take dumbbells in your hands. For female beginners, 3-5 kg is suitable, for male beginners - 7-10.
- Straighten up, bring the shoulder blades together, slightly arch your back, stand in front of the bench (platform, etc.)
- Place your working foot on the bench with a full or almost full foot.
- Raise the second leg to the working one. You can put it next to the bench, but it’s better not to do this - when the knee composition straightens to the end, this increases the load on it, keep a small angle in the working leg.
- Lower your non-working leg back to the floor.
Proper technique for men:
And for women:
Common Mistakes
The exercise from the point of view of technology is not very difficult, but still there are mistakes:
- The knee of the working leg goes beyond the toe. This position is unnatural and puts too much stress on the joint - you may soon hear a crunch, your knees will hurt, the cartilage will begin to wear out. Don't push it too far forward.
- Back rounding. By rounding your back, you overload one of the sections of the spine. Remember - you need to keep your back in all exercises, where possible!
- Falling forward. Very often, when the exercise is difficult to perform, people try to help themselves by rolling the body forward. Then it is easier to raise the non-working leg, because the body outweighs it and inertia acts. Do not do this, if you are already loading the target muscle group, then load it. Stepping onto a bench is nowhere a competitive exercise where you need to use all your abilities to take the heaviest weight. Do it cleanly, without cheating.
Additional equipment
If dumbbells are too heavy for you, difficult to hold, or your wrists hurt, you can use belt straps. They are wound around the bar of the dumbbell and the wrist, the ends are tucked so that the palms fix them. You will immediately unload your wrists and be able to perform more repetitions without overexerting your arms.
You may need wrist bandages if you feel that your wrists begin to ache from the weight of the dumbbell.
In addition, we recommend wearing sport gloves, since it makes little sense to perform an exercise with a small weight, but with a large one it is easy to rub calluses on your hands. However, it all depends on your personal preferences.
When you work out in the gym, there will certainly be benches or platforms of suitable height. But determining whether your home chair is suitable for stepping is difficult. Testing it is easy - when you put your working leg on a raised platform, the angle at the knee should not be very sharp.
It is better that it be only slightly less than 90 degrees. If the angle is obtuse, the muscles will not receive sufficient load. If the leg is set much higher, it puts unnecessary stress on the joint. Look for the golden mean!
Many people ask how to perform this exercise better - whether to change legs each time or to first approach on one leg, constantly keeping it on the platform, and then on the other. Both options are valid. But keep in mind that the first, when one thigh is worked out first, and only then the second, tires the muscles more. You may not want to feel a burning sensation in your buttocks and thighs, but it is precisely this that is the key to growth.
When replacing a leg, each repetition is no longer strength training aimed at strengthening and even muscle growth, but aerobics for fat burning, because you can perform many, many repetitions. So if you're letting your muscles rest and the exercise is easy, don't expect 15-20 reps for three sets to give you butt like a nut and tight thighs.
Another point - how much weight to take. Since the exercise is not technically very difficult, and you can’t take too many dumbbells, the principle of the more the better applies. Dumbbells of 2 kg - for aerobics, if you want to pump up your ass and hips, take at least five.
Plus or minus four kg of weight is the usual fluctuation for men who eat tightly, and even more so for women who often retain water in their bodies. That is, climbing the stairs to your floor will be more effective than doing steps with such a weight - there, at least, more repetitions will come out.
The exercise can also be performed with a barbell on the shoulders, but this is an option for more trained people. In addition, with it, the position of the body will be less stable than with dumbbells. But you can take more weight and the neuromuscular connection is getting stronger, because it is harder to keep from falling.
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 was the last time you did an unusual exercise in the gym? 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 the quadriceps femoris muscle.
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 muscles of the abdomen, square muscle of the lower back;
- stabilizers-antagonists - rectus / oblique abdominal muscles.
A complete 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. The step-by-step execution technique is as follows.
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 roll the body forward and keep it vertical;
- 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.
Is going on a bench with dumbbells an effective exercise for the buttocks?
We, or rather young ladies, are used to thinking that if the goal is to get rounded and toned buttocks, then 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 the gluteus maximus.
- 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 - plus 100 points to karma guaranteed :).
With respect and gratitude, Dmitry Protasov.
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.
Initial 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.
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. Bench raises have always been a part of training programs aimed at restoring structural balance. These exercises can also be used as a temporary replacement for squats in order to diversify and refresh the training.
Target Muscles: Hips
Equipment: using body weight
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.
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 the VMO is weaker than the muscles on the opposite side of the leg, especially the vastus lateralis (which pulls the knee in the opposite direction compared to the VMO), then 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 broken knee biomechanics can only aggravate the situation.
One technique for restoring structural balance in athletes vulnerable to patellar tendonitis is to perform a specific training program that includes a specific variation of bench sit-ups called Poliquin sit-ups.
Place one foot firmly on the surface of the bench. The bench should be tilted or put something under the heels of the working leg. The upper leg should be rotated outward by five degrees, anatomically corresponding to the entry of the femur into the pelvis. If the bench has a soft surface, it is dangerous to do the exercise on it. You can easily lose your balance. At first, climb onto a low, stable support.
One of the important points is that the upper leading leg does all the work. Shift your body weight to the bent leg and straighten it, rising to the bench. To make it easier to get on the bench, tilt your body forward slightly. Do not try to push off with your supporting leg from the floor to make it easier for yourself to climb onto the bench. Her sock should be pulled up to the shin to prevent a push. The supporting leg must remain straight. Straighten up on the bench on the working leg, keep the supporting leg flying away.
In the upper position, pause for a “one-two” count and, removing the supporting leg from the bench, lower yourself to the starting position on the working leg.
Do all reps with one leg or alternate legs.
After this exercise, athletes can move on to traditional bench 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.
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.
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