The perfect exercise machine for pumping your biceps. Everything you need to know about the Scott Bench

The Scott Bench is a narrowly focused exercise machine that mainly works the biceps. Its design is very simple: a seat that can be adjusted to the athlete’s height, a locking device for the barbell and a 30-degree angle for elbow support.

This method of increasing biceps became famous in the 60s of the last century, when Larry Scott became a two-time winner of the “Mr. Olympia” competition. It was he who opened the public’s eyes to a special “lectern” that helped him achieve a biceps reach of more than 500 mm. This exercise machine was named after him.

The main advantage is the isolated workout of one of the most difficult areas, namely the lower part of the biceps. Due to the position of the arms on the Scott bench, weight lifting takes place without involving other muscle groups. The load is concentrated on the biceps and the brachialis behind it, which helps to create an expressive relief. Importantly, the risk of injury to the elbow and spine is minimal, as they are hardly involved in the work.

 Konstantin Gevurkov

DDX Fitness Mitino personal trainer

“Everyone who wants to build up biceps of impressive volumes should pay special attention to this exercise machine, as it will teach you how to properly perform flexions and help you achieve your goal.”

Who is suitable for Scott Bench exercises and who is not?

The purpose of training on it has already been mentioned, but there are a few points worth noting. On this simulator, the load from the spine and lower extremities is removed, which allows you to perform exercises for people with varicose veins or minor back problems, but in this case, you should not use a large weight. And, of course, it is necessary to consult a doctor beforehand.

Limiting factors include injuries and diseases of the elbow joints. Also, you should not continue training if you feel discomfort or painful sensations. Everyone else can do the exercises.

How to train on it?

To work on the Scott bench, you can use a barbell or dumbbells. All projectiles have their own features, but the effect can provide each of them. Beginners will be easier with dumbbells, since when practicing with a barbell you need to be able to keep the balance correctly.

For a quality workout, you need to correctly assume the starting position. First, adjust the height of the training machine to your parameters, then fix your position. Arms are slightly bent at the elbows to minimize the load on the joints and make the muscles constantly work. The shoulder and forearm should be tense and form one straight line. Do not wrap your hands inward or outward and avoid bending your wrists.

It is important that the humerus rests completely on the bench, do not allow it to shift during the exercise. At the bottom point, do not straighten your arms completely to avoid stretching the biceps tendons and damaging them. To increase efficiency, try to perform the negative phase, i.e. extension, slower.

When you change the type of grip of the projectile, the emphasis will shift to different parts of the biceps muscle:

  1. Narrow grip. The distance between the wrists is smaller than that between the shoulders. In this case, the main influence of the exercise shifts to the long head.
  2. Medium grip. The position of the hands and shoulders are the same width, which allows you to evenly load the entire biceps.
  3. Wide grip. The hands are fixed on the projectile wider than the shoulders. The emphasis is transferred to the short head of the biceps muscle.

Larry Scott’s training

Disassembling this simulator, it is impossible not to touch on the technique developed by Scott himself. These exercises should be performed in trisets, that is, all three techniques are done in a row without a break, resting only between approaches. A beginner should start with three circles of 6-10 repetitions, and then, gradually building up the muscles, go to five or six circles of 10-12 repetitions. It is important to always perform the exercises in the same sequence and use certain weights and dumbbells.

Bending arms with dumbbells with a straight grip

Technique

  • Take dumbbells with a straight grip in your hands, fix the position on the exercise machine.
  • As you inhale, slowly lift the dumbbells, pulling them up to your chin.
  • As you exhale, also straighten your arms back.
  • You can do each arm alternately or both arms together.
  • Perform six full reps and then four partial reps – lower the dumbbells to a quarter of the normal amplitude and raise at once.

Bending arms with a barbell with a wide grip

Technique

  • Fix the starting position in the trainer and take the barbell with a wide straight grip.
  • Take a breath and pull the bar up to your chin. Then slowly lower it back down.
  • Try to keep your entire body, except your arms, stationary.
  • Do six full reps, followed by four partial reps at about a quarter of your normal amplitude.

Reverse grip EZ-bar arm curls

Technique

  • Grip the EZ-bar with a narrow reverse grip.
  • As you inhale, bend your arms, pulling them up, and as you exhale, lower them back down.
  • Perform slowly, without jerking, trying not to move your body.
  • Do first six times in full amplitude, and then four times in a quarter of it.

Now that you have information about another useful apparatus in your knowledge bank, you can start the exercises. With proper nutrition and regular training, the result will not make you wait long.

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