Use the bench to pump up the strong muscles of the shoulders
Bench press is not the only (or safest) way to pump up strong shoulder muscles. Horizontal dilutions of the hands in the sides are aimed at the weakest back of your shoulders, they also strengthen your stabilizing muscles and protect the rotator cuff of the shoulder. Use this exercise as a substitute for diluting the arms in the sides in the slope.
Many injuries occur because of muscle imbalance - the back is weaker than the front part. Horizontal dilutions of the hands to the sides train the back of your shoulders and improve flexibility - an ignored component of healthy articular joints. The development of stable shoulder muscles will allow you to achieve better results in strength exercises.
How to do them
Take the dumbbell in your right hand and lie on the left side of the level bench.
The hand should be lowered straight down, perpendicular to the floor. The palm should be turned towards you, the arm is slightly bent at the elbow.
Slowly raise your arm just above the shoulder (while keeping the bend in the elbow). Then slowly return to the starting position.
Repeat 2-3 sets of 12-15 reps on each side.
The Council of Experts
To better develop the muscles of the rotator cuff of the shoulder, turn your wrist when you raise your hand. When you start raising your hand, your palm should look at the foot. When you lift the dumbbell, turn your hand to place your palm on your head.
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Medical expert editor
Portnov Alexey Alexandrovich
Education: Kiev National Medical University. A.A. Bogomolets, Specialty - "General Medicine"
One of the most common pain symptoms related to the upper part of the musculoskeletal system is a pain in the muscles of the shoulder. Painful sensations can be associated with inflammation of bone tissue, joints, but more often they are directly caused by the pathology of periarticular structures - ligaments, muscles, tendons.
In accordance with the anatomical structure, the following symptom-complex of lesions of primary and secondary bundles of the brachial plexus are distinguished. When the pathological process in the supraclavicular region affects the primary bundles.
The plexus is formed by the anterior branches of CIV-CV-CVIII and TI of the spinal nerves. Passing between the anterior and posterior intertransverse muscles, the nerve trunks connect to each other and form three primary bundles of the brachial plexus: the superior (fasciculus superior, CV and CVI), the middle (fasciculus rnedius, the continuation of one CVII) and the lower (fasciculus inferior, compound CVIII and TI).
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