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Kurzhantel-Bankdrücken: Technik schlägt Gewicht! Zum Inhalt springen Das Kurzhantel-Bankdrücken ist eine Variante des klassischen Bankdrückens. Sie findet fast immer mit deutlich weniger Gewicht statt, muss deswegen aber nicht weniger effektiv sein. Auf einige technische Details sollte man beim Bankdrücken mit Kurzhanteln aber unbedingt achten.
Muskelgruppen beim Kurzhantel-Bankdrücken Brustmuskel (anteilig mehr als beim LH Bankdrücken) Trizeps (anteilig weniger als beim LH Bankdrücken) Schulter (anteilig mehr als beim LH Bankdrücken; Ausnahme Hammergriff) Bizeps (anteilig mehr als beim LH Bankdrücken) Rumpfmuskulatur (beim einarmigen KH-Bankdrücken) Bankdrücken mit Kurzhanteln: Ausführung Für Athleten, die Flachbankdrücken bereits kennen, bedeutet das Kurzhantel-Bankdrücken eine gewisse Änderung im Bewegungsablauf. Anstatt die Arme auf der Transversalebene gerade nach oben zu bewegen, findet eine Verschiebung auf der Transversalachse statt.
Auf deutsch gesagt: Am Start der Bewegung werden die Kurzhanteln am Schultergelenk angesetzt, die Unterarme sollte dabei gerade nach oben zeigen, am obersten Punkt berühren sich die Kurzhanteln aber (fast).
Letzteres ist für die Effektivität der Übung übrigens nicht notwendig. Entgegen der landläufigen Meinung hat der Brustmuskel bei der Bewegung nach innen keine zusätzliche Arbeit zu leisten. Im Gegenteil: werden die Kurzhanteln gerade nach oben geführt, fungiert die Brustmuskulatur als Haltemuskulatur und verhindert ein abrutschen der Kurzhanteln nach außen.
Das wäre auch relativ unangenehm!
Deswegen werden die Hanteln, gerade bei höheren Gewichten, nach oben leicht zusammengeführt, um eine höhere Stabilität in der Bewegung zu erreichen, dies dient aber, wie gesagt, nicht dem Trainingsreiz.
Besonderheiten des Kurzhantel-Bankdrückens Abgesehen von der zusätzlichen Stabilisierung verändert sich beim Bankdrücken mit Kurzhanteln gegenüber der Langhantel nur wenig (siehe unten). Tendenziell kann man die Bewegung nach unten mit den Kurzhanteln ein wenig länger machen, entsprechende Flexibilität im Schultergelenk vorausgesetzt, und so noch mehr Druck auf den Pectoralis ausüben.
Diese Flexibilität sollte aber vorher mit entsprechend weniger Gewicht ausgetestet werden.
Soll in erster Linie die Brustmuskulatur trainiert werden, muss die Bewegung nach oben nicht vollständig ausgeführt werden. Für die Brust genügt eine relativ kurze Bewegung , die im unteren Bereich stattfindet. Um den Druck auf den Pectoralis zu erhöhen, sollte die Brust die ganze Zeit herausgestreckt werden, die Brustwirbelsäule ist also vorgewölbt.
Hierdurch verändert sich auch der Oberarm-Oberkörper-Winkel zugunsten einer höheren Aktivität der Brustmuskulatur.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Kurzhantel-Bankdrücken: wie viel Gewicht? Ist die Übung neu im Trainingsplan, stellt sich die Frage, wie viel Gewicht man für das Kurzhantel Bankdrücken nehmen sollte.
Passend ist etwa 70% bis 80% des Gewichts , das mit einer Langhantel gehoben werden kann. Fortgeschrittene Sportler sollten sich dabei eher am unteren Ende ihrer Bestleistung mit der Langhantel orientieren. Bewegt man mit der Langhantel 80 kg, sind zwei 30 kg Kurzhanteln für den Anfang ok. Drückt man bereits 130 kg, sollte man anfangs nicht über zwei 45 kg Kurzhanteln hinausgehen.
Warum ist das so? Weil Bestleistungen im Langhantel-Bankdrücken nach mehreren Trainingsjahren anteilig mehr der Technik geschuldet sind. Diese Technik beruht auf einem eingeübten Bewegungsablauf, welcher die Stabilität der Langhantel als Grundlage hat. Die Technik beim Kurzhantel-Bankdrücken ist aber nicht die gleiche, somit sollte man anteilig mit einem kleineren Gewicht beginnen.
30 kg Kurzhantel-Bankdrücken für Anfänger Zwei 30-kg-Hanteln sind beim Bankdrücken für Einsteiger schon anspruchsvoll. Wer vorher noch gar kein Bankdrücken gemacht hat, sollte lieber mit 2 x 20 Kilo beginnen. Wer hingegen schon länger als 12 Monate trainiert und die oben erwähnten 80 kg mit der Langhantel für einen kompletten Satz bewegen kann, der sollte mit 2 x 30 Kilo Kurzhanteln auch zumindest acht saubere Wiederholungen hinbekommen.
Gewicht beim Kurzhantel-Bankdrücken für Frauen Wenn es um den Oberkörper geht, sind Frauen im Durchschnitt weniger kräftig als Männer, dieser Tatsache sollte man auch beim Kurzhantel-Bankdrücken Rechnung tragen.
Dennoch hat es wenig Zweck, die Übung mit sehr leichten Gewichten zu beginnen, weil man so kaum ein Gefühl für den richtigen Bewegungsablauf bekommt. Eine Frau mit etwa 70 Kilogramm Körpergewicht sollte zwei 10 kg Kurzhanteln für 6 bis 10 Wiederholungen bewegen können. Wer sich unsicher ist, sollte einen erfahrenen Spotter an seiner Seite haben.
Bankdrücken mit Kurzhanteln oder Langhantel? Angesichts der Tatsache, dass man mit der Langhantel beim Bankdrücken mehr Gewicht bewegen kann als mit der Kurzhantel, scheint die Antwort auf diese Frage klar. Dennoch gibt es gute Gründe, das Bankdrücken mit der Kurzhantel auszuführen.
Schließlich ist Kurzhantel-Bankdrücken eine der Top-Übungen aus dem klassischen Bodybuilding.
Der Grund dafür ist klar: wem es in erster Linie um Muskelaufbau geht, der ist nicht daran interessiert, möglichst viel Gewicht zu bewegen. Jeder Muskel soll für sich und möglichst isoliert ausgebildet werden.
Hier erweist sich beim Langhantel-Bankdrücken der Trizeps oft als limitierender Faktor, denn der Weg der Arme führt nun mal relativ gerade nach oben. Anders beim Kurzhantel-Bankdrücken: die Hanteln bewegen sich medial, also zur Körpermitte. Dabei ist der Bizeps als Stabilisierungsmuskel mehr gefordert, der Trizeps hingegen weniger als beim klassischen Langhantel-Bankdrücken.
Will der Athlet also den Brustmuskel austrainieren, ohne dabei zuerst den Trizeps zu erschöpfen, kann das Bankdrücken mit Kurzhanteln trotz weniger Gewicht bessere Erfolge bringen.
Kurzhantel-Bankdrücken mit Hammergriff Wird für das Bankdrücken mit Kurzhanteln der Hammergriff verwendet, ändert sich der zuvor genannte Bewegungsablauf. Die Bewegung ist nun fast direkt vertikal, mit entsprechendem Einsatz der Armstrecker .
Dadurch, dass die Arme nun aber während des gesamten Bewegungsablaufs nahe am Körper sind, wird das Schultergelenk weitaus weniger belastet.
Die Bankdrücken-Variante mit Hammergriff ist also vor allem dann interessant, wenn aufgrund einer Verletzung oder Instabilität in der Schulter das klassische Bankdrücken nicht in Frage kommt. Ich habe Sportler mit akuten Schulterproblemen trainiert, die Kurzhantel-Bankdrücken mit Hammergriff problemlos ausführen konnten.
Kurzhantel-Bankdrücken auf dem Boden Braucht man eine Hantelbank zum Bankdrücken oder kann man lediglich mit einem Paar Kurzhanteln anfangen?
Es spricht erst einmal nichts dagegen, auch ohne Hantelbank das Bankdrücken zu trainieren, allerdings sollte man zumindest eine bequeme Auflage haben, welche auch den Schulterblättern ein wenig Bewegungsfreiheit lässt.
Als nächstes muss man sich darüber im Klaren sein, dass das Kurzhantel-Bankdrücken auf dem Boden die Bewegungsamplitude verkürzt. Klar, man kommt nicht so tief in die Bewegung, irgendwann stoßen die Ellenbogen auf.
Dadurch wird die Belastung ein wenig weg von der Brustmuskulatur und mehr auf die Armstrecker verlagert.
Wer dennoch den Brustmuskel gut erwischen will, sollte den unteren Teil der Bewegung besonders betonen. Zum Beispiel dadurch, dass die Hanteln bei jeder Wiederholung drei Sekunden statisch am untersten Punkt, Ellenbogen kurz vor dem Boden, gehalten werden. Eine andere Variante wäre, bei jeder Wiederholung dreimal bis viermal langsam mit den Ellenbogen auf dem Boden aufzutippen, bevor die Hanteln wieder gehoben werden.
Der wichtigste Hinweis für das Kurzhantel-Bankdrücken auf dem Boden ist aber, den eingangs genannten Tipp besonders zu beherzigen: die Brust sollte die ganze Zeit herausgestreckt werden, um noch mehr Pectoralis-Aktivität zu erreichen. Dann spielt es auch kaum eine Rolle, dass die Bewegung verhältnismäßig kurz ist.
Bankdrücken mit einer Kurzhantel Das Bankdrücken mit einer Kurzhantel ist besonders interessant, wenn zeitgleich die Stabilität im Rumpf trainiert werden soll. Zielgruppe hierfür wären zum Beispiel Kampfsportler , die möglichst viel Schlagwirkung erzielen wollen.
Zwar sollte man sich beim einarmigen Kurzhantel-Bankdrücken mit den Füßen seitlich stabilisieren, der freie Arm sollte aber nur im Notfall mithelfen. Mit dieser Sicherheit lässt sich die Bewegung nach oben vergleichsweise explosiv ausführen , was für die zuvor genannte Zielsetzung ideal wäre.
Unbedingt zu vermeiden ist, dass der Oberarm sich dabei zu weit von der Körpermitte entfernt. Der Oberarm sollte sich, ähnlich wie beim normalen Flachbankdrücken, maximal 45° vom Körper entfernen. Eventuell könnte auch der zuvor erwähnte Hammergriff mit dem Oberarm nahe am Körper liegend sinnvoll sein.
Fazit Bankdrücken mit Kurzhanteln ist eine effektive Alternative für alle, die keine Langhantel zur Verfügung haben. Mehr noch: wer gezielt den Pectoralis aufbauen will und dabei den Trizeps nicht zu hart belasten möchte, der hat in der Kurzhantel-Variante eine starke Übung für den Muskelaufbau.
Die Übung lässt sich hervorragend in den Trainingsplan für zuhause integrieren und ist auch ohne Trainingspartner vergleichsweise sicher auszuführen. Im Grunde reicht eine Kurzhantel, um in das Brustmuskeltraining einzusteigen; nach einer Weile könnte die Anschaffung einer Hantelbank aber mehr Flexibilität bringen.
Varianten, wie einarmiges Bankdrücken mit der Kurzhantel oder Kurzhanteldrücken auf dem Boden können spezifische Zielsetzungen erfüllen und das Trainingsprogramm gut ergänzen. Wie immer gilt: wer die Technik beachtet, hat mehr von der Übung. Auch ohne große Gewichte lassen sich so massive Brustmuskeln aufbauen – und das auch nicht erste seit gestern.
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