Relaxations on reclining bench with dumbbells

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Robert Maurer
@robertmaurer
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The recumbent bench press with dumbells exercise is also known as the Dumbell declined bench press, Declined bench press with dumbells.

Type of Exercise

Dumbbell bench press is a multi-joint exercise / accessory

variants

  • Barbell bench press
  • Distensioni all parallel

Relaxations on reclining bench with dumbbells: Execution

The starting position sees the athlete sitting on a bench reclined between 10 ° and 30 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees or better still locked in the special stops, when present. The elbows are flexed, the wrists straight and the shoulders are adducted and oriented so that the elbow, wrist and dumbbell are in exactly the same vertical plane perpendicular to the floor (not the bench) from a side view. Dumbbells are held at the same height as the lower sternum or upper abdomen with a grip that can be either prone or neutral; the latter is more correct and particularly recommended when the dumbbells are bulky and heavy, which therefore if held with a prone grip, would force the athlete to keep the elbows less flexed than it would take to have the forearms perpendicular to the ground from a frontal view, resulting in unnecessary effort on the part of the elbow flexors to hold the handlebars and reduction of the descent movement. The execution consists of pushing the dumbbells up on the vertical plane they were on before starting, thus trying to draw a segment of a straight line and not a curve. During the push, the shoulders flex in the sagittal plane and adduce in the longitudinal plane, while the elbows extend and the shoulder blades begin to abduct and rotate downward in the last third of movement. The execution ends with the full extension of the elbows and just before the arms come to be perpendicular to the ground.





Muscles involved in the exercise Recumbent bench press with dumbbells

Group 0


  • Big breastplate
  • Anterior deltoid
  • Coracobrachiale
  • Brachial biceps (weak)
Action
Shoulder flexion

Group 1

  • Great dorsal
  • Big round
Action
Shoulder adduction

Group 2


  • Triceps bracelet
  • Anconeus
Action
Elbow extension

Group 3

  • Large thoracic dentate
  • Small breastplate
Action
Scapular abduction

Group 4

  • Scapula elevator
  • Romboide
Action
Lower scapular rotation
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