Le spinte con manubri non hanno bisogno di introduzioni. Se provi a contare le volte in cui vai in palestra e non vedi nessuno fare le spinte, probabilmente ci metterai anni per arrivare fino a dieci.
D’altronde sono un esercizio semplice, completo e pratico. Si impara in due minuti e grazie ai manubri non devi continuamente fare avanti e indietro con i dischi.
In questa guida scopriremo insieme scopriremo la tecnica corretta, i benefici, i muscoli coinvolti e le alternative alle spinte con manubri, sia su panca piana che inclinata.
Spinte con manubri: la tecnica corretta
La tecnica è uguale sia per panca piana che per panca inclinata. Per fare le spinte nel modo giusto, a prescindere dalla posizione della panca:
- Prendi due manubri e sdraiati sulla panca con i piedi ben piantati a terra
- Appoggia i manubri sul petto tenendo il palmo delle mani rivolto verso l’alto
- I manubri devono essere rivolti verso l’esterno, in modo che i palmi delle mani non si guardino
- Schiaccia le spalle contro la panca inarcando leggermente la schiena
- Spingi i manubri verso l’alto finché le tue braccia non sono completamente distese e i manubri arrivano a sfiorarsi sopra al tuo petto
- Scendi lentamente riportando i manubri all’altezza del petto
La respirazione corretta prevede di inspirare quando porti i manubri verso il basso e di espirare mentre li spingi verso l’alto.
Come vedi la nostra spiegazione è un po’più dettagliata di quella che si dà solitamente in palestra. Ci sono dei consigli molto precisi che ti suggeriamo di seguire per massimizzare i risultati e il primo è proprio quello di schiacciare le spalle contro la panca.
Schiacciando le spalle sposti il focus dell’esercizio ancora di più sui pettorali, che sono proprio il muscolo da allenare con questo movimento. In più contrai i muscoli della parte alta della schiena, in modo da essere perfettamente stabile e da non mettere a rischio le articolazioni.
La fase di impostazione
Prima di iniziare l’esercizio vero e proprio, ovviamente, devi prendere i manubri dalla rastrelliera e portarli sulla panca. Questa fase, per quanto sembri scontata, è quella in cui le persone si fanno male ai gomiti e ai polsi.
Se stai usando la panca piana, il procedimento corretto prevede di sederti sulla panca con i manubri appoggiati sulle cosce. A questo punto andrai indietro con la schiena, portando le ginocchia in alto per fare arrivare i manubri esattamente all’altezza del petto senza sforzi. Da qui puoi iniziare l’esercizio.
Se stai usando la panca inclinata, invece, ci sono due possibilità. La prima è che tu riesca facilmente a portare i manubri all’altezza del petto perché sono abbastanza leggeri; se non ci riesci, invece, è meglio farsi aiutare da qualcuno. Ti sdraierai sulla panca con le mani sul petto e il tuo spotter (la persona che ti aiuta) te li passerà uno alla volta.
Può sembrare una banalità, ma puntualmente ogni anno ci sono due o tre persone che ci scrivono su Instagram dicendo che si sono fatti male impostando le spinte con manubri.
Ruotare o non ruotare i manubri?
Ci sono due filosofie diverse per le spinte su panca piana. Qualcuno preferisce ruotare i manubri mentre li spinge verso l’alto, mentre qualcuno li tiene fissi nella stessa posizione. Chi ha ragione?
La variante più completa ed efficace è quella che prevede la rotazione del manubrio. In questo modo il pettorale raggiunge una contrazione maggiore all’apice del movimento, rendendo di fatto l’esercizio più efficace.
Il modo corretto per ruotare il manubrio nelle spinte incomincia dalla posizione di partenza, in cui i palmi delle mani sono rivolti verso l’esterno. Man mano che spingi verso l’alto, dovrai ruotare i polsi finché i palmi delle mani arrivano a guardarsi tra di loro. Mentre scendi, poi, dovrai ruotare i polsi nuovamente verso l’esterno per ritornare nella posizione di partenza.
Errori comuni da evitare
Le spinte con manubri saranno anche un esercizio semplice, ma nonostante ciò tantissime persone lo fanno nel modo sbagliato.
Ecco gli errori che non devi commettere:
- Quando porti i manubri sul petto, il tuo gomito deve trovarsi esattamente sotto al polso. Se il gomito e il polso non sono perfettamente allineati, abbassa il peso e concentrati di più sull’esecuzione;
- Mentre spingi i manubri verso l’alto, evita di fare due movimenti diversi con il braccio sinistro e con il destro;
- La fase di discesa deve essere lenta e controllata, non veloce e scomposta;
- Il piede deve essere totalmente in appoggio per terra lungo tutto il movimento, sia con la punta che con il tacco.
Spinte su panca piana o panca inclinata? Differenze e muscoli coinvolti
Le spinte su panca piana e su panca inclinata coinvolgono gli stessi muscoli, ma in misure differenti. Lo studio1 più interessante in materia è stato pubblicato nel 2010. Usando l’elettromiografia, un metodo molto accurato per misurare l’attivazione muscolare, i ricercatori hanno studiato l’uso della panca piana o inclinata a diversi angoli.
Lo studio ha confermato quella che già prima era l’opinione comune:
- La panca piana attiva di più tutti i fasci del pettorale
- La panca inclinata attiva di più il deltoide anteriore e il dentato anteriore
Non solo, ma un altro studio importante2 ha scoperto che le spinte con manubri su panca inclinata sono meglio delle croci su panca inclinata e delle spinte con bilanciere su panca inclinata. Questo esercizio risulta infatti il più completo nell’attivazione di tutti e tre i muscoli bersaglio.
Non perderti mai un buon consiglio
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Fonti
- Trebs, Arthur A; Brandenburg, Jason P; Pitney, William A An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint During the Performance of a Chest Press Exercise at Several Angles, Journal of Strength and Conditioning Research: July 2010 – Volume 24 – Issue 7 – p 1925-1930 doi: 10.1519/JSC.0b013e3181ddfae7
- Engrazia, Rafael & Porto, Flávia & Sepúlveda, Gustavo & Baldissera, Ismael & Vivian, Renata & Espinosa, Gabriel & Yee, Ernesto & Flores, Felipe & Gurgel, Jonas. (2008). ELECTROMYOGRAPHY ANALYSIS OF THREE DIFFERENT TYPES OF CHEST EXERCISES: INCLINED BENCH PRESS, INCLINED DUMBBELL PRESS AND INCLINED DUMBBELL FLY.
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