Improve delt training and create an impressive torso, comparing two powerful exercises for the shoulder girdle: dumbbell press above the head and barbell press.
Author: Brad Borland
Large and sculptured deltoid muscles can really provide you with a good background in the presence of colleagues in the demonstration of powerful musculature. Shoulder width is a direct indicator of power, strength and gorgeous physical form. Like any inveterate athlete, you set as your main goal the maximum benefit from all the spilled sweat, victims and hard work tirelessly performed in the gym. Indeed, what's wrong with getting the most out of your efforts?
Overhead, hand-to-hand, vertical rod-to-chest traction and shags are all well-known training tools, indispensable exercises for anyone who wants to realize their dream of massive deltoid muscles. But how about choosing the most effective exercise for the development of deltas? The bustle over the head is the patriarch among all the creators of the deltoid with a multitude of variations and techniques; The exercise contributes to the rapid growth of the mass and at the same time improves the results in other pressures. The two most common press above your head is a dumbbell bench press sitting and bench press sitting. Each has unique advantages, but we want to decompose these bench presses into simple multipliers and see which exercise will take the top step of the podium.
Taking a worthy place in the same row as bench press, squats and pulls, barbell barring is the only and unique exercise for anyone who aspires to massive deltoid muscles. Dot. Being a multi-joint exercise, the barbell barbell allows you to use the maximum working weight in the forced mode, condemning you to increased muscular growth in the long run.
Exercise is performed from standing and sitting positions, and the technical aspects are the same for both options: the upper grip grip is used at a distance slightly wider than the shoulders.
In the initial phase of the exercise, the projectile is about 2-3 cm from the collarbone, rather than leaning against the body. With a single movement, squeeze the bar up in front of you. The elbows form an angle of about 45 ° with the upper part of the body. As you move up the bar deviates back and gradually occupies a position above your head. At the top of the trajectory, the bar must be directly above the head, not in front of it. Do not block the elbow joints, strain the deltoid and lower the bar, completely controlling its movement.
Pros: Being in its nature a multi-joint movement, the barbell bar press has tremendous potential in terms of development of mass and strength and surpasses any other exercise. Simple, basic and applicable in everyday life – this movement is rightfully considered to be the "first guy in the neighborhood". Activating both the front (front) and medial (middle) beams of the deltoid complex, the barbell above the head also gives an advantage in terms of the development of muscle mass and strength in other anatomical areas, in particular trapezoids, triceps and muscles of the upper chest.
Cons: The excellent total load is the main advantage of this version of the press above your head, but the exercise lacks emphasis on the rear beams of the deltoid muscles, and if not properly performed, it is fraught with trauma. A small amplitude of movement and the desire to use too much working weight – two red flags warning of a high risk of injury. Our conceit often raises its ugly head, and the press above the head from the creator turns into a destroyer. Pinched, chronic soreness and stretching of the muscles of the upper and lower back are the true companions of extreme lovers.
Pressing dumbbells over your head is another exercise that you often see in your gym often. Usually preferred rod press due to the availability of equipment (frame for barbell press above the head is often occupied), dumbbell press is a highly effective movement for harmonious development of the musculature. As in the case of the barbell, the exercise can be done sitting or standing. In the framework of this article, we will talk about bench presses from the sitting position.
Take a pair of dumbbells, lift them over the shoulders so that the palms are facing forward, and the elbows – in the sides (not forward). From this position, press the dumbbells up and inward, along a small arc, lifting them over your head until they meet at the top point. Elbows do not block or collide dumbbells with each other. Then slowly lower the dumbbells to their original position until they almost touch the shoulders.
Pros: Since you are dealing with two independently moving dumbbells, this version of the bench press will force you to use more auxiliary muscles. In addition, when the elbow joints look sideways (unlike the bar press, when they look slightly forward), you engage more muscle fibers from the medial (middle) and back beam of the deltoid muscles. Finally, since you will be forced to work with a relatively independent trajectory, you do not have to take excessive working weight, and this will reduce the risk of injury.
Cons: If balance, trajectory or self-importance are listed among your problems, dumbbell presses over your head will be an erroneous choice. If you take extra weight and do half the repetition, you are looking for problems on your head. In addition, some difficult to lift dumbbells in the starting position. Finally, be sure to check the vertical position of the trunk on the bench. I see people too often, as the set slides down the bench, which turns the bench press into a kind of bench press on an incline bench.
Of course, the choice is entirely yours, and it is determined by your personal preferences, degree of comfort and predisposition to injury. Both options have practical applications in everyday life, but the bar press will shift the emphasis to the front deltas and the maximum load, and the dumbbell press will contribute to the comprehensive development of the deltoid muscle with a greater emphasis on the technical aspects and control of the trajectory.
You can easily integrate both exercises into your training program, including the barbell press during heavy, power days, and leaving the dumbbell press for an easy, multi-repeat training on hypertrophy days. The choice is yours, but both options will serve you well.