Chest Workouts for Men
January 4, 2015
Lift one arm forward with the lower block standing
March 16, 2015

Lifting dumbbells in one hand side lateral decubitusStarting position – reclining sideways on the floor or on the bench. Dumbbell keep grip on top:

– Inhale and raise your hand up to the vertical position;

– Exhale at the end of the movement.

In contrast to the situation of “standing” in which the load on the muscles increases gradually, reaching its maximum at the end of the movement, when performing this exercise, the main effort is concentrated at the beginning of the movement. Best results can be achieved, making 10-20 repetitions.

Note: this movement particularly affects the supraspinatus, mainly in the beginning of the movement.

Using the following options starting position can vary the load on different parts of the deltoid muscle:

– Dumbbell is located in the front, in the thigh (middle and front shoulder delta);

– Dumbbell located behind (middle and rear shoulder delta).

Application exercises -Lying lateral raise dumbbells

To: Everyone from beginner to master.

When: At the beginning of the workout. Before lifting a dumbbell in one hand side lying on the side of the bar, do the bench press because of the head while sitting after lifting dumbbell with one hand to the side lying on its side, follow ups of hands in the hand on the simulator.

How much: 3-4 sets of 10-20 repetitions on each hand alternately.