Bending arms on a scott shop. Bending the arms on the Scott bench. We study all the subtleties and secrets. How to do barbell lifts on the Scott bench

In this article, we will look at such an exercise as lifting the biceps on the Scott bench. The peculiarity of this exercise is that most experienced people believe that this exercise affects the lower part of the biceps, but in fact it is not. Because…

Due to the fact that we work in full amplitude and at the lowest point we lower the dumbbell / barbell to the end - and, as it were, this activates the work of the lower part of the biceps. The biceps is made up of muscle fibers, and a muscle fiber cannot contract in any one part because it is solid. On a professional level, this exercise makes a lot of sense because it allows you to stretch the biceps very well in the bottom position, in this exercise we are forced to use light weight, because if we take a lot of weight, we injure the ligaments of the hands. Not only do we have movement only in the elbow joint, but we also have a rigid fixation of the hands, and if the weight is large, we will have nowhere to go and we will injure ourselves.

Therefore, you need to use insignificant weights with which you are able to lower the bar to the end, thereby achieving a stretch of the biceps in the bottom position. But stretching the biceps is very good because it leads to the formation of growth factors and subsequently our muscles grow better from this.

There are a large number of options for performing bicep curls on the Scott bench - you can do it with a barbell, with dumbbells, standing, sitting, you can use different grip options - narrower / wider. If you take it very close, then the load is transferred to the outer parts of the biceps, if wide, then the load is transferred to the inner parts of the biceps. But since when lifting the biceps on the Scott bench, our elbows are brought forward, in any case, most of the load will be absorbed by the internal beam of the biceps.

It is best to use a curved neck, it takes the load off the forearms and, accordingly, the biceps get tired more.

Technique for performing bicep curls on the Scott bench

1. Stretch your biceps at the bottom
2. We do not lift the weight to the end
3. We work in partial amplitude

Video - bicep curls on Scott's bench

Among bodybuilders, lifting a barbell on a Scott bench is considered the best exercise in order to pump up neat and beautiful biceps. Let's try to understand the benefits of exercise.

Lifting the barbell on the Scott bench: features and technique of the exercise

All connoisseurs know that the biceps should be beautiful and have a good relief. To develop its mass, you need to choose an exercise. For biceps, Scott's bench raises are best. The exercise itself arose much later than the classic lift. And they love him because during the training you can feel how the muscles burn and work, how they tense up. Many famous athletes got the maximum effect from training during classes on the Scott bench.

Benefits of Scott Bench Exercise

The main advantage lies in the fact that during the exercise, the muscles seem to train with all their might. Both muscles and tendons - everything works to its fullest. Due to the structure of the bench, all the muscles seem to be pulled up, so the training of the biceps with the barbell takes place in full force. However, if an athlete entered the gym for the first time and has not yet held a barbell in his hands, then this exercise is not for him. You can start exercising on the Scott bench only when the body is used to the loads, and the athlete himself has mastered the traditional exercises with a barbell.

Scott Bench Exercise Technique

To perform the exercise correctly, you need to sit on the Scott bench and set your elbows so that they rest and are higher than the base of the special platform of the bench. There is also a special low point. It is important to ensure that the arms do not straighten - this does not allow the muscles to relax. During the exercise, you need to keep your back only straight. You need to look only forward during the exercise on the Scott bench. This is the correct technique for working with a projectile. If you do the exercises incorrectly, you can seriously harm your health.

With the help of a special reverse grip can be strengthened different groups muscles and make them perfect. For the reverse grip, you need to sit on the Scott bench and make sure that the elbows are slightly splayed. At the same time, they must rest against the basis of the platform. This will not only increase the comfort for exercising, but also make the exercise even more effective. With such a simple exercise, you can build biceps in a short time, while other athletes spend years on it. And the thing is that they do not know anatomy and do not understand how to properly approach the simulator.

As a conclusion, I would like to add that the famous actor Arnold Schwarzenegger owes his success to Scott's bench, with the help of which he was able to build up beautiful arm muscles. Most record holders also train exclusively on this apparatus. Enough thoughtful and systematic training for several months, and the biceps will become perfect and worthy of praise. The only thing to remember is to take care of the exercise technique and monitor nutrition.

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Today, almost every gym, whether in a metropolis or in a provincial city, there is a special bench for performing manual exercises, namely training the biceps and forearms. This bench bears the name of its inventor Larry Scott.

Often this simulator is classified as “male”, since it is male athletes, especially beginners, who love to start training with exercises to pump up the muscles of their arms.

Execution technique

Despite the fact that the exercises on the Scott bench are not technically difficult, however, trainees often make certain mistakes when performing them. Therefore, it is worth considering in detail all the elements of the exercises.

First step

First, you should carefully adjust the music rest, giving it the proper and comfortable height for the position of the hands. If training takes place with an ez-bar, then the grip width should be determined by the notches on the neck. Be sure to monitor the position of the palms: they should be slightly bent inward and directed forward.

Bend your arms slightly and put them parallel to each other for the entire length of the bench, and rest your armpit against the fold of the simulator. Rest your feet as firmly as possible on the floor, keep your back straight. This is the starting position before the start of the lesson.

Second step

Slowly lower the bar while inhaling, extending the elbow joint. Thus, there is a complete stretching of the biceps. Then lift the projectile, applying only the efforts of the biceps until they are completely reduced. The bar of the bar should rise to shoulder height. Exhale to produce at the moment of effort. Maximum reduction muscles produce at the final point of the amplitude.

The voltage in this case must be maintained for two seconds. It is not worth it to “beat off” the weight when the arms return to a straight position. Repeat the indicated sequence of actions a certain number of times, for example, according to the formula 3 × 8.

The example described above refers to the classic way of doing exercises on. But what to replace the bar? And can it be done? It is allowed to use ordinary dumbbells instead of a barbell.

This method is often used to increase the concentration. You can often see how a small block is used as a burden, topped with a straight rod, which acts as a substitute for the barbell neck.

During the exercise itself, it is advisable to experiment with the width of the grip. This will allow you to determine for yourself in which position of the hands the tension on the muscles will be maximum. It is also worth changing the position of the grip when pain occurs, especially in the elbow joints.

Scott Bench Curls: Video

What muscles work

1. Targeted:

• biceps;
• brachialis.

1. Synergists:

• brachiradialis;
• round pronator.

1. Stabilizers:

• diamond-shaped;
• back extensors;
• trapeze;
• wrist flexors.

When bending the arms on the Scott bench, only the target muscle groups should be tensed -. The main requirement in this case is optimality, that is, all efforts should be directed to the inner head of the biceps muscle. Part of the work is also distributed on the forearm, since it is with its help that the barbell is held.

However, this should be the only load that the forearms will receive. Improper technique when training arms can cause loads from the biceps to go to the front deltas or to the forearms. It is not right. You do not need to connect additional muscle groups.

After all, the point of exercise is precisely to train the biceps, and not to learn how to pull a lot of weight. Of course, the progress of loads is necessary, but it should grow only due to the targeted muscle groups.

The nuances of training

The seeming simplicity of the exercises is actually deceptive. Therefore, do not neglect the advice that professionals give about the correct technique for performing exercises. First of all, you need to adjust the simulator before classes in such a way that the upper part reaches the middle of the chest or slightly lower.

But by no means higher. This is another way to prevent injuries during exercise. Another piece of advice about this is not to lower the bar all the way down. The elbow joint should be left slightly bent. It is also desirable to have an assistant nearby who can give and receive a projectile.

Do not lower your head, but look only straight ahead: for this, performing an exercise in front of a mirror can help. For better stabilization and less fatigue, the spine should remain in a neutral position, and the posture itself when exercising on the bench should be balanced. No need to hunch over and round your shoulders.

Keep the chest straight. Perform each movement with the bar slowly, with proper concentration and control, without using momentum. The draft of the projectile is carried out not at the expense of the hands, but using the strength of the biceps.

One of the important nuances of the exercise technique is the isolation of the elbows in order to avoid excessive mobility in the joints. Thus, the efficiency of the biceps increases, which, in turn, contributes to the development of the contour, shape and volume of the muscles themselves.

Conclusions

As a result, we can conclude that bending the arms on the Scott bench is most necessary for those who do not “feel” the biceps well. Due to the isolated nature of the exercises, it is possible to load this particular muscle group.

When compiling an individual set of exercises, you should dilute biceps training, for example, with exercises with dumbbells. Pumping up the biceps carries both an aesthetic side and contributes to the growth of indicators during the bench press.

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Lifting dumbbells for biceps in the Scott bench, involves the middle and bottom of the biceps. This isolation exercise outlines the bottom and peak of the biceps. The Scott bench allows you to completely focus the entire load on the flexor muscles of the arm.

Study:

Targeted - brachialis

Synergists - biceps, brachioradialis

Stabilizers - wrist flexors

Advantages:

Targeted, isolated study of the biceps brachii

Strength Development

Formation of the peak of the biceps

Creation of a relief without significant increase muscle mass hands (relevant for women)

Stabilization and strengthening of the shoulder joint

Technique:

1. Take a dumbbell of the desired weight, for example, in your right hand and go to Scott's bench. Place it on top of an incline bench, straightening almost to the end

2. Inhale, and as you exhale, by contracting the biceps brachii, lift the dumbbell up to shoulder level. Hold for 1-2 seconds at the top of the trajectory and statically squeeze the biceps. Slowly and under control lower your arm back to the starting position. Repeat the specified number of times

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

Standing on the back of an upward angled bench

Standing at Scott's bench by the block

It is very important to monitor the height of the bench: it should be such that it is comfortable for you to sit on the seat, and your hand is completely located on the bench

Start the exercise with lifting on the lagging arm

At the top of the trajectory, perform a static squeeze of the biceps

Slowly and under control lower the dumbbell down until your arm is almost fully extended.

Rotate your wrist at the bottom of the trajectory working hand so that her palm is facing up

Breathing technique: inhale - lower the dumbbell, exhale - raise the dumbbell

Numerical training parameters: number of sets 3, repetitions 10-15

Biceps on the Scott bench, video:

What muscles work in the biceps exercise on the Scott bench

» Main: biceps

» Auxiliary: forearms

How to do biceps curls on the Scott bench

Hello everyone. Today we will talk about training our biceps and analyze an interesting variation of curls in the Scott Bench Curl. The bulk of people involved in the gym believe that this exercise involves the lower part of our biceps. This is argued by the fact that the work is performed in full amplitude, at the bottom the bar goes down to the end, stretching the biceps, and this gives them reason to think that only the lower part of the biceps is activated.

But such a theory is not quite the place to be. We all know that the biceps consists of muscle fibers that cannot contract in any way in one part, and not contract in the other, the muscle fiber is a single whole, either it contracts or it doesn’t. Biceps on the Scott bench is a very cool exercise for professionals, because it gives you the opportunity to stretch the biceps well at the bottom point of the amplitude, and we have already found this out.

How the biceps on the Scott bench look in motion

Technics

Weight. From a technical point of view, the exercise is not very difficult, but for the correct execution and load on the target muscles, you need to know the right technique. In extensions for Scott, you do not need to take heavy weights, but deal exclusively with a light barbell. Heavy weights are a direct way to injure ligaments and tendons.

A large load goes to the only joint that works in the exercise - the elbow. In addition, our hands are rigidly fixed (immobilized) and with an incorrect calculation, the elbows have nowhere to go, you can be injured.

Grip. With a narrow grip on the bar, the load falls on the outer part of the biceps, a wide grip engages the inner part. However, most of the load will still go to the inside of the biceps, because the elbows are brought forward.

Execution Variations. There are several types of extensions on the Scott bench. You can swing the biceps with both a barbell and dumbbells, together and alternately. You can bend your arms on the bench while sitting or standing, take the neck wide or narrow.

Other arm exercises:

Straight or curved neck. As for the choice of neck for extension on Scott, it is an individual matter. We advise you to do the exercise with a curved neck, why? When lowering and raising the bar, not only the target muscle is well clogged, but also the auxiliary one - the forearm. To minimize the load on the forearms and include more biceps, the choice should be given to the “crooked neck”.

Lower and upper point. At the bottom of the amplitude, be sure to delay for more stretching of the biceps muscles. This exercise is good because the bicep bundles can be stretched. Always keep tension at the top, do not raise the bar “all the way” up so that it does not disappear. The work, as it were, is performed in partial amplitude.

Execution sequence

1.Before starting to perform bending, set the machine to a comfortable height for your hands to put your hands on
2. Sit on a bench and take a bent neck with a “palms inward” grip shoulder-width apart
3. Straighten your back, rest your legs well, bend your arms slightly at the elbows
4. Take a deep breath and begin to gently lift the bar, exhaling the air
5. At the top, do not throw the bar to the end, but stop after 3/4 of the entire amplitude to maintain tension in the biceps
6. From this position, begin to lower the bar, giving natural resistance.
7. At the bottom of the bar, bring it to the end, stretch the biceps well, but try to keep a minimum “bent” in the elbows so that the lifting phase does not start from zero

Position No. 1

Position number 2

Mistakes

» At the bottom point, the arms are completely lowered, but a slight “flexion” in the elbow joint is preserved due to the tucking of the hands “toward”

» Sit straight on the bench, do not help bend the weight with your back and legs with your biceps

» Elbows should be pressed tightly against the bench at all times.

» The weight rises and falls without sudden movements, smoothly and under control

» Make a peak contraction at the top of the amplitude with a delay

» Do not hang large and traumatic scales

What can replace the bending of the arms on the Scott bench

The bicep curl exercise on the Scott bench can be replaced with a bicep curl at the block

What is better to choose for bending on Scott dumbbells or barbells?

It is necessary to perform extensions on this simulator with alternation, both with dumbbells and with a barbell, why? If you bend only with a barbell, in a fixed position and with a given trajectory, the weight will begin to go towards one of the hands. The hand that is stronger will take more load, that's all. By bending alternately, you add variety and can give both hands the same load, thus varying and pumping up the weaker hand.

In general, the biceps loves variety, like the rest of the muscle groups. The more often you change the grip width, dumbbells or barbell, angles of inclination, the better and more positively it affects the growth of muscles that do not have time to adapt to monotonous loads.

More arm exercises:

Number of sets and repetitions

» For men: 8 - 10 reps 3-4 sets.
» For women: 6 - 8 reps 3 sets.

Biceps on Scott's bench on video

conclusions

We told you how to do the bending of the arms on the Scott bench. Follow these rules and you will definitely increase your biceps in volume. Your result and progress will be directly proportional to the efforts and adherence to the correct technique.