How to do the Dumbbell Sit-Up?

The seated bench press with dumbbells is a good basic exercise that targets mainly the shoulders and allows to develop the mass of these with a better range of motion compared to a classic bench press.

Depending on the grip used, it is possible to use different deltoid muscles: with your hands in pronationWith a neutral grip, the front of the shoulders as well as the lateral fascicles will be more targeted, with a supinated grip, the front of the shoulders will take over.

How do I do this exercise?

Grab the dumbbells and sit on a bench with a 90-degree backrest, first placing the dumbbells on your knees for safety while keeping your feet apart, then bring the dumbbells to your shoulders and push the dumbbells over your head in a converging motion without them touching each other, then return to the original position and repeat until you finish your set.

CAUTION: The shoulders being a particularly fragile joint, it is important to warm up well before starting your session. Gradually increase the load as you do the series and get help from a partner for the heavier series.

Tips

1. The barbell sit-up is a great weight-gaining exercise to incorporate into your workout routine.
2. Inhale on the way down and exhale as you push the dumbbells up. It is possible to hold your breath slightly during the difficult passage to stabilize yourself before blowing out and then successfully developing the load.
3. Use a bench at 90 degrees or slightly lower and raise the sitting area slightly so that your lower back is well supported and you don't arch your back too much.

Variants

• You can perform this dumbbell bench press exercise sitting on a bench without a backrest or standing. That requires a sheathing more important but enables you to carry heavier. Attention all the same not to cheat too much by using the momentum of the legs.
• The exercise can also be done unilaterally with one arm while sitting or standing, which will require even more sheathing to keep the balance.
• Another variation: the Arnold bench press which allows a work in continuous tension by putting the accent on the front of the shoulders.

Need a specific program?

Supplementary article :

How to make a good dryer?