SIDE BENDS WITH DUMBBELLS

The “Lateral push-ups with dumbbells” aim to train the abdominal muscles, and some back muscles such as the lumbar, let’s see how it is done correctly.

In fact, it is vital for the lateral stability of the spine and one of the few exercises that actually trains this muscle is lateral flexion and its variants.

Let’s see then how to do it correctly in order to avoid injuries and increase the effectiveness of this exercise for abdominals.

HOW TO DO SIDE PUSH-UPS WITH DUMBBELL?

1. While standing, take a dumbbell with one hand, while the other should be left free on one side or supported by the head.
2. Distribute your body weight on both legs and maintain correct posture throughout the exercise.
3. Tilt the trunk, as low as possible, to the side where you hold the dumbbell, taking care not to move the pelvis. Return to the starting position to end a replay.

It is very important that they perform the exercise with slow and controlled movements, feeling the work in the area. The muscles involved are the oblique abdominal muscles, lower back and lumbar muscle.

HOW TO DO LATERAL PUSH-UPS ON INCLINED BENCHES?

This is a variant of the exercise that will allow you to train on a side bench. Yes, the one we usually use for lumbar extensions.

1. Stand on your side, with your hips on the bench, your trunk in the air, your hands behind your head or chest, and your feet locked in the support.
2. Inhale and perform an upward flexion of the torso strongly contracting the obliques.
3. Bring the trunk back to the horizontal position for a repetition.

TIPS FOR PERFORMING SIDE PUSH-UPS

The range of motion should not be very wide, it should be about 30 to 45 degrees. However.

The development of the oblique muscles, and mainly the abdominal quadratus, is critical for the lateral stability of the spine. But due to its location (and level of depth), the latter is not visible, however we must not ignore the importance of its role in vertebral statics.

To make sure you properly isolate your muscles, you need to stay in the lateral plane. You should not lean forward or backward, or make any kind of rotation. All these variants are dangerous for the back.

This exercise is often criticized because it is said to widen the waist. In part this is true, because the force needed to perform it can increase muscle mass. But did you know that oblique muscles also contribute to maintaining a flat stomach?

In addition, we must think that an imbalance in the development of the back and lower or lateral abdomen can cause serious injuries.

So, the choice is yours… A flat stomach and a lower risk of injury with a slightly larger size, or a slightly larger size, but hurting you and feeling pain frequently.