Horizontal dilution of hands to the sides
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.
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.
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.