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Find out here everything about Seated press dumbbells.
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In this article we are going to show you how to make Seated press dumbbells:
Learn Seated press dumbbells just in 5 seconds: Video
Summarized explanation
Sitting on a bench with back in an almost vertical position, hold dumbbells in pronation starting with flexed arms and extend them to the vertical above your head.
Step by step
1-Sit on a bench that has an almost vertical back inclination.
2-Straight spine and leaning feet on floor
3-Hold a db in each hand with a pronation grip
4-Extend arms vertically over your head so that the db meet
5-Lower in a controlled manner
| Must Extend arms when taking them to the vertical position |
Don´t Curve spine at the back |
Tips When lowering the dumbbells lower until your hand is at ear level |
Extended Explanation
Sitting on a bench with an almost vertical back, straight spine and lean feet on floor. Hold a dumbbell in pronation (palms facing front) in each hand at shoulder level. Start movement flexing arms and dumbbells near their corresponding shoulders, extend arms vertically at the same time until dumbbells meet above your head. Lower in a controlled manner and return to starting position.
Basic Muscles Explanation
The deltoid is a three headed muscle that covers all the shoulder articulation and gives it a rounded and wide appearance. The medial and anterior deltoids are the main muscles involved in this movement. When they are well defined we can see the three divisions of the deltoids. In the elbow articulation, it is the brachial triceps that is wholly compromised. It is a three headed muscle that ocupies all the posterior part of the arm.
Muscles & Joint Actions
In the articular abduction of the shoulder, the arm goes from the horizontal to the floor position to a vertical position when the arm is extended. The deltoid muscles are involved in the rotation of the scapula that takes place when arm is elevated vertically. When the forearm separates from the arm, the extension is produced in the elbow articulation.
Sport Uses
Press or push movements are one of the best exercises for developing the complete deltoid. Also, elevating the arms at the sides and above the head is important in many sports, like machine gymnastics and swimming. This movement is also present in raquet sports, volleyball and basketball when elevating arms in a position to throw or hit.
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