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Brusttraining mit Kurzhantel: 7 richtig gute Übungen Zum Inhalt springen Wer mindestens eine Kurzhantel für sein Brusttraining zu Hause zur Verfügung hat, kann effektiv trainieren. Eine oder ein Paar Kurzhanteln ersetzen nicht das komplette Fitnessstudio, aber mit guten Ideen und den richtigen Übungen ist das auch gar nicht notwendig.
Überzüge mit Kurzhantel für die untere Brust Vielleicht gab es Überzüge schon, bevor es Kurzhanteln gab. Leider sieht man diese Art Brusttraining in Fitnessstudios immer seltener, wofür es keine nachvollziehbare Erklärung gibt. Gerade für den unteren Bereich der Brust kann diese Übung hocheffektiv sein.
Für diesen pars abdominalis zählen nämlich vor allem die Extension im Schultergelenk (Senken der Schulter) und das Arbeiten aus der Streckung heraus. Das beschreibt ziemlich genau die Startposition bei den Überzügen.
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Ein echter Win für Leute, die mit wenig Equipment und schmalem Budget beim Brusttraining zu Hause auskommen müssen, denn eine zweite Kurzhantel oder gar eine Langhantel wären für die Ausführung völlig überflüssig.
Einzig eine stabile Auflage ist empfehlenswert und hier wäre eine Hantelbank natürlich von Vorteil, wenn auch nicht zwingend notwendig.
Normalerweise rate ich von der Verwendung diverser Möbelstücke für sportliche Aktivitäten ab, weil die Verletzungsgefahr schlicht zu groß ist. Im Fall der Überzüge würde ich mir und anderen die Übung aber auch auf einem stabilen(!) Küchenstuhl oder ähnlichem zutrauen.
Oder einem Gymnastikball.
Die abschätzbare (gewollte) Instabilität eines Gymnastikballs könnte beim Brusttraining mit Kurzhanteln zeitgleich Bauch- und Rückenmuskulatur trainieren, die, je nach Härte des Balls, eine deutliche isometrische Spannung aufweisen würden.
(Bank-)drücken für den ganzen Brustmuskel Gleiches gilt für das Bankdrücken mit Kurzhanteln. Durch die hohe Range of Motion wird die Brustübung mit Kurzhanteln sogar noch effektiver. Diesmal, beim Flachbankdrücken, für alle drei Muskelanteile .
Im Gegensatz zur Langhantel ist man hier auch nicht zwingend der Innenrotation im Schultergelenk ausgeliefert, soll heißen: die Gewichte lassen sich auch im neutralen Griff (Hammergriff) nach oben bewegen.
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Das kommt vor allem denjenigen zugute, die mit abduzierten Armen Probleme im Schultergelenk haben. Der neutrale Griff erlaubt es, die Arme nahe am Körper zu halten. So können Schmerzen bei Druckübungen im Schultergelenk vermieden werden.
Wer bei den Brustübungen die Kurzhantel einarmig verwendet, kann gegebenenfalls mit der freien Hand unterstützen und so erzwungene Wiederholungen über das positive Muskelversagen hinaus durchführen.
Wie bereits in einem anderen Beitrag beschrieben, ließe sich so auch die Schnellkraft für das Schlagtraining verbessern. Allerdings: wer hier bis in den hohen Widerstandsbereich gehen will, benötigt eine stabile Unterlage.
Brusttraining mit Kurzhantel ohne Bank, zum Beispiel mit dem zuvor erwähnten Gymnastikball, könnte für (Kampf-)Sportler ebenfalls zu einer erhöhten Kern-Stabilität führen. Dann aber mit deutlich weniger Gewicht, was im Sinne des Schnellkrafttraining durchaus zielführend ist.
Schrägbankdrücken Beginne damit, dich auf eine Schrägbank zu setzen und sicherzustellen, dass dein Rücken fest auf der Bank aufliegt. Stelle die Neigung der Bank entsprechend deinen Bedürfnissen ein. Nimm eine Paar Hanteln und halte sie in jeder Hand. Stelle deine Füße fest auf den Boden und sorge dafür, dass deine Knie leicht gebeugt sind. Atme tief ein und hebe die Hanteln langsam zu deiner Brust hoch, während du deine Ellenbogen an deinen Körper anpasst. Halte kurz inne, bevor du die Hanteln wieder langsam zurück in die Ausgangsposition senkst. Wiederhole die Übung so oft wie gewünscht, wobei du jedoch darauf achten solltest, dass du eine volle Ausdehnung der Muskeln erreichst und die Hanteln kontrolliert bewegst. Es ist wichtig, dass du die richtige Technik beim Schrägbankdrücken befolgst, um Verletzungen zu vermeiden und die besten Ergebnisse zu erzielen. Stelle sicher, dass du eine aufrechte Haltung beibehältst und die Hanteln unter Kontrolle hältst, während du sie bewegst. Negatives Bankdrücken Das Bankdrücken mit Kurzhanteln in einer negativen Einstellung der Rückenlehne, auch als Decline Bench Press bekannt, ist eine Variation des traditionellen Bankdrückens, bei der der Oberkörper leicht abwärts geneigt ist, wodurch die Brustmuskeln stärker belastet werden. Es ist eine effektive Möglichkeit, die Muskelkraft und den Muskelaufbau in der Brust zu verbessern. Hier ist eine Anleitung für das Bankdrücken mit Kurzhanteln in einer negativen Einstellung der Rückenlehne:
Stelle sicher, dass du eine stabile Bank und Kurzhanteln hast, die schwer genug für dich sind. Du solltest in der Lage sein, sie ungefähr fünf Wiederholungen lang zu drücken, bevor du scheitern würdest. Setze dich auf die Bank und lege die Kurzhanteln auf deine Oberschenkel. Stelle die Rückenlehne so ein, dass sie leicht abwärts geneigt ist. Greife die Hanteln fest und lege deine Hände auf deine Schultern, sodass deine Unterarme parallel zum Boden sind. Drücke die Hanteln hoch und bringe sie über deine Brust. Atme dabei aus. Sobald die Hanteln oben sind, halte sie für einen Moment und atme tief ein. Lass die Hanteln dann langsam und kontrolliert herunter, indem du deine Muskeln anspannt und deine Arme beugst. Atme dabei aus. Sobald die Hanteln wieder auf deinen Oberschenkeln sind, atme tief ein und wiederhole den Vorgang. Versuche, fünf bis acht Wiederholungen zu machen, je nachdem, wie schwer die Hanteln sind. Es ist wichtig, dass du die Hanteln langsam und kontrolliert bewegst und darauf achtest, dass deine Form sauber bleibt. Vermeide es, deine Schultern hochzuziehen oder deinen Kopf anzuheben, um die Hanteln zu drücken. Auch solltest du deine Beine fest auf den Boden pressen, um deinen Körper stabil zu halten.
Wenn du mit dem Bankdrücken mit Kurzhanteln in einer negativen Einstellung der Rückenlehne beginnst, empfiehlt es sich, mit einem Spotter zu trainieren, der dir helfen kann, die Hanteln sicher zu halten.
Flys als isoliertes Freihanteltraining für die Brust Die ebenfalls liegend ausgeführten Flys haben für isoliertes Brusttraining mit Kurzhantel einen großen Vorteil und einen (kleineren) Nachteil.
Der Vorteil liegt klar auf der Hand: Flys involvieren ihrer Natur nach nur das Schultergelenk, wodurch der Armstrecker in die Rolle eines passiven Stabilisators zurückgedrängt wird. Die Schulter ist in der Lateralflexion natürlich nach wie vor im Spiel, aber deutlich weniger als zum Beispiel beim Bankdrücken.
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Wir haben daher zwar kein lupenreines isoliertes Training für den Pectoralis , aber doch eine starke Betonung.
Der Nachteil liegt in der geringeren effektiven Range of Motion. Es ist klar, je näher die Hanteln zusammengeführt werden, desto weniger muss der Muskel arbeiten, denn das Gewicht wirkt natürlich in Lotrichtung.
Daher sind Flys als Brusttraining mit Kurzhantel für zu Hause nur dann zu empfehlen, wenn die Übung wiederum auf einer Bank oder anderen Unterlage stattfindet, die dafür sorgt, dass die Ellenbogen über die Körperachse hinaus nach unten gesenkt (Retroversion) werden können.
Es ist meines Erachtens wenig zielführend, die Kurzhantel Flys auf dem Boden oder lediglich einer Gymnastikmatte durchzuführen. Der verbliebene Bewegungsspielraum ist so gering, dass wir hier nicht mehr von einer effektiven Übung sprechen können.
Übungen mit Kurzhantel für die Brust ohne Bank Flys im Stehen für die obere Brust Das Kurzhantel Brusttraining im Stehen löst dieses Problem nachhaltig.
Natürlich entsteht hierbei ein relativ großer Druck auf die Schultermuskulatur, weswegen die Übung von manchen Sportlern schlicht als unfunktionell für den Pectoralis angesehen wird.
Dem ist nicht so – es sei denn, man hat wirklich lächerliche Schultern.
Gerade, wer die oberen Brust mit Kurzhanteln trainieren möchte, findet mit den Flys im Stehen eine hocheffektive Übung, wenn er auf folgendes achtet:
Die Unterarme sollten außenrotiert sein (Handflächen zeigen nach oben), die Ellenbogengelenke gegebenenfalls ein wenig stärker gebeugt, um Stabilität zu schaffen. Idealerweise bewegt sich die Hantel bis kurz über Schulterhöhe und leicht nach innen.
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Führt man die Übung beidarmig aus, treffen sich die Hanteln so ungefähr auf Kinnhöhe.
Davon ist allerdings abzuraten, es sei denn, man möchte wiederum die Körperstabilität trainieren. Da sich für die Übung aber teils hohe Gewichte verwenden lassen, könnte Stabilität schnell zum limitierenden Faktor werden.
Ich schlage daher eine alternierende Ausführung vor, bei der die Hanteln abwechselnd so hoch / nach innen geführt werden, dass sie in einem Spiegel das Kinn verdecken würden. Der jeweils inaktive Arm sollte immer unter Spannung gehalten und nicht komplett abgesenkt werden. Hierfür ist die Übung nach unten etwa auf Hüfthöhe zu begrenzen.
Liegestütz mit Kurzhanteln als effektives Brusttraining Wenn man für das Brusttraining Kurzhanteln ohnehin zu Hause liegen hat, ist die Idee nicht weit, sie als Liegestützgriffe zu verwenden. Man bekommt damit genau die Bewegungsfreiheit, die einem fehlt, wenn man mit dem Rücken zum Boden Kurzhanteldrücken ausführen würde.
Ich weiß, streng genommen zählen Liegestütze wohl nicht zu den üblichen Brustübungen mit Kurzhanteln, aber wen interessiert es, wenn man damit sein Training sinnvoll erweitern kann? Das kleine Heimstudio ist nicht der richtige Ort, um sich in der Übungsauswahl zu limitieren.
Korrekt ausgeführte Liegestütze sind vielleicht die beste Brustübung für zu Hause – solange man nicht in den Wahn verfällt, eine möglichst hohe Anzahl schaffen zu müssen.
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Stattdessen sollte man die Übung kontrolliert und vergleichsweise langsam ausführen. Der Weg Richtung Boden dauert dabei etwa 1,5-mal so lange wie die Streckung der Arme und in der Regel sollte auch in der Full Range of Motion trainiert werden.
Es sei denn, man wollte wirklich möglichst gezielt und isoliert die Brustmuskulatur trainieren .
In diesem Fall kann man auf mindestens ebenso kontrolliert ausgeführte Teilwiederholungen setzen. Der Körper wird gesenkt, bis die Schultern fast die Kurzhanteln berühren, nach oben werden die Arme aber nur bis kurz über den rechten Winkel gestreckt.
Auf diese Weise ist der oft limitierende Teil der Bewegung, in welchem der Trizeps einen sehr hohen Anteil hat, aus dem Spiel genommen. Die Herausforderung liegt allerdings darin, die verbliebende Bewegungsamplitude sauber und kontrolliert durchzuführen, ohne ins “Wippen” zu kommen und den Dehnungs-Verkürzungs-Zyklus des Muskels zu nutzen.
Ganz nebenbei werden bei den Liegestütz mit Kurzhanteln übrigens die Handgelenke geschont. Das wird sicherlich Einigen entgegenkommen, die bisher aufgrund der harten Dorsalextension Probleme hatten.
Welche Kurzhantel fürs Brusttraining? In meinem Beitrag über den Kauf von Kurzhanteln gehe ich auf die Vor- und Nachteile verschiedener Modelle ein. Allerdings glaube ich nicht, dass man sich in sportlicher Hinsicht wirklich einen Vorteil verschaffen kann.
Hier geht es eher um den praktischen Nutzen und um die Trainingsumgebung im Home Gym. Nach wie vor scheint mir die Anschaffung von zwei Kurzhantel-Sets mit wechselbaren Scheiben die beste Alternative für den Einstieg in das Training zuhause – wobei ich kein Geheimnis daraus machen will, dass ich selbst in den vergangenen Monaten fast ausschließlich mit Widerstandsbändern trainiert habe und damit gute Ergebnisse erziele.
Das ist aber nicht für jeden was und ich verstehe, dass für einige Sportler nur das gute alte Eisen in Frage kommt.
Brusttraining mit Kurzhantel oder Langhantel? Ich lege mich fest: Man kann mit Kurzhanteltraining Brust, genau wie fast alle anderen Muskeln, mindestens ebenso effektiv trainieren, wie mit der Langhantel.
An anderer Stelle hatte ich bereits die Wirksamkeit der Kurzhantel beim Military Press beschrieben. Heute schauen wir uns Brustübungen mit Hanteln zu Hause an.
Vorteile der Kurzhantel beim Brusttraining zu Hause Mehr Kontrolle über das Gewicht Möglichkeit, erzwungener Wiederholungen Größere Range of Motion Höhere Variabilität im Training Geringerer Preis / Aufwand
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Damit ist, Freunde der Langhantel, natürlich nicht gesagt, dass euer Sportgerät fürs Brust trainieren Wenn die Anforderung an die Effektivität einer Übung überwiegend in der Zuladung hoher externer Lasten besteht, dann wäre die Langhantelstange für mich nach wie vor das richtige Instrument.
Nur ist das halt nicht immer so.
Vor allem mit den speziellen Gegebenheiten eines Hanteltrainings zu Hause, kann die Kurzhantel durchaus die bessere Wahl sein. Ich will das an der ersten Übung gleich mal demonstrieren.
Ich bin seit 1999 als zertifizierter Fitnesstrainer tätig. Ausbildung: Fitness-Trainer-Lizenz B 1999 Inline Academy Fitness-Trainer-Lizenz A 2000 Inline Academy Sportfachwirt (IHK) 2007 Institut für Sport, Freizeit und Touristik Auf diesem Blog gebe ich die Erfahrungen aus meiner Arbeit weiter. Kontakt: https://www.linkedin.com/in/danny-thomas-schneider-7509948b/ https://www.facebook.com/taylorfit.de coach@sportsgearpatrol.de