Dumbbell Bench Press

dumbbell bench press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a horizontal bench with your feet on the ground to stabilize you. Hold the dumbbells with arms outstretched and your hands are face to face.

  • Inhale and lower the dumbbells to your chest’s level. Bend your elbows and rotate your forearms to have your hands in pronated grip.

  • Press the dumbells back up and do an isometric contraction to isolate the stress on the upper chest. Exhale at the end of the movement.

This exercise works the pectoralis major and a little bit triceps and anterior deltoids.

The difference of this exercise with the barbell bench press is that there is a greater movement’s amplitude, which favors the stretching of the pectoralis major.

Variant

You can do this exercise without forearm’s rotation.

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-Steph

Semi Pronated Low Pulley Front Raises

semi pronated low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in semi-pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercice works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

This movement is better when you do high reps.

Variant : You can do this exercice with a dumbbell

Note : This exercice is good for people who have difficulty to develop anterior beams. The hand in semi-pronation carries the humerus in external rotation. It’s good because at the beginning of movement it stretches anterior beams and you really feel the work.

Share this article if you think it can help someone you know. Thank you.

-Steph

Low Pulley Front Raises

low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercise works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

Share this article if you think it can help someone you know. Thank you.

-Steph

Side-Lying Lateral Raise

side Lying Lateral Raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on the side, on the floor or on a bench with a dumbbell on your hand in pronation :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

When you do « standing » raise, you work the muscle to a maximal intensity at the end of the movement when your arms are horizontal. With this exercice, you work your deltoid in another way. You work the muscle to a maximal intensity at the beginning of the movement. Long sets of 10 to 20 reps give better results

Note :

supraspinatus

This movement works the supraspinous, muscle acting mainly in the start of raise. By changing the start position (dumbbell placed in front of your thigh, on you thigh or behind your thigh), you can work all deltoid’s beams.

To have more intensity, you can do this movement in continious tension without putting the dumbbell on your thigh.

Share this article if you think it can help someone you know. Thank you.

-Steph

Front Raise

front raises anatomy dumbbell shoulder

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

front raises anatomy dumbbell shoulder

Standing with your legs slightly apart. Take a dumbbell in each hand in pronation. You can keep dumbbells on your thighs or on the side :

  • Inhale and make an alternate raise of your arms forward (or antepulsion) until your eyes level.

  • Exhale at the end of movement

front raises anatomy dumbbell shoulder

This exercise work mainly deltoid’s anterior beams, clavicular beam of the pectoralis major and a little less the rest of deltoid. In all arm raise movements, scapula fixators (shoulder blades) on rib cage such as anterior serratus and rhomboids, are also used allowing humerus to tilt on a stable support.

front raises anatomy dumbbell shoulder

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-Steph

One Arm Dumbbell Press

one arm dumbbell press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sitting on a bench with your back straight. Your arms bend with your elbows forward. A dumbbell in each hand in supinated grip (thumbs inwards) and at the level of shoulders :

  • Inhale and press your arm vertically by rotating your wrists at 90° to have your hands in pronation (thumbs outwards).

  • Exhale at the end of the movement

This exercise work deltoid muscles, mainly the anterior bundles and the clavicular bundle of the pectoralis major, triceps brachial, trapezius and anterior serratus.

chest shoulder muscles

Variant

We can do this exercise :

  • Sitting with a backrest to prevent excessive arching of the back

  • Standing

  • Alternatively, one arm after other

Note

Train with elbows forward, we limit excessive friction at the elbows joint, which can trigger inflammations than can lead to severe pathologies. This movement is recommended to people with fragile shoulders. This is to replace traumatic exercises like back press or dumbbell press.

-Steph

Dumbbell Press

dumbbell press shouler

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sitting on a bench with your back straight. Take dumbells in pronation (thumbs inwards) at shoulders height :

  • Inhale and press to have dumbells over your head

  • Exhale at the end of the movement

This exercice works deltoids (mainly medial deltoids), trapezius, serratus anterior muscle and triceps.

This movement can be done standing or alternating arms. The seated version helps to prevent excessive arching of the back.

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-Steph