A beautiful body in the modern world is not only an indicator of health, but also indicates that a person has good material wealth. We draw attention to business class representatives from Western Europe and America. Most of them, if not pumped up, then rather sporty people. This trend is based on the idea that if a person is quite wealthy, then he can not spend all his time at work, but can afford to visit the hall and do himself. It is also more pleasant to communicate with a person who is smart, gallant and looks good.
Rod - the beginning of the beginnings
This sports equipment is familiar to everyone, the bar is the most common weight training equipment in the world. The role of the barbell in strength training or bodybuilding is very high, because this particular sports equipment is the basis for athletes. Through classes with him, you can achieve a variety of results, increase strength, stamina, remove excess weight. The use of the bar is very wide, not only for a huge number of different exercises, both basic and isolating, but also in various sports for training athletes.
Army bench press
Bench press from the chest while standing is the basic exercise, performing which the athlete uses several different joints, namely the elbow and shoulder. This exercise is aimed at the development of the anterior and middle deltas, in addition, the load still falls on the posterior deltoid bundles.
Among beginner athletes, there is a myth about the harmfulness of this exercise, but do not give in to mass panic. If you perform the exercise correctly, then there will be no harm.
To do the exercise safely, you must remember the following rules:
- It is advisable to do a bench press of the bar from the chest on the power frame, because it is during lifting the weight from the ground that you can get injured. Insignificant weight can be lifted from the ground, however, with increasing loads, the probability of injury increases.
- Before performing the exercise, you must choose the right grip, which is determined by the rule of the golden mean. Do not take the bar too wide, because in this case the range of motion will be incomplete, which will significantly reduce the effectiveness of the exercises.
- Standing barbell bench press is an exercise that requires maximum concentration.
So here we go. The legs on the floor should be parallel to each other and should be shoulder width apart, this is done so that the spine is balanced. After that, we take the bar to its original position, that is, to the upper part of the chest. After that we lift it up, while we do not bend our elbows completely, our gaze is directed upwards. Inhaling air, return the projectile to its original position. Bench press from the chest while standing is a wonderful exercise. It allows you to work out the muscles well.
Bench press
The exercise is aimed at the development of the deltoid muscles, in addition to them, the subscapular and latissimus dorsi are involved. It is indisputable that an exceptionally correct technique will make it possible to perform this exercise qualitatively, to obtain the maximum effect and to protect oneself from injuries.
There are several options for doing the bench press exercise from behind the head, it can be done in a standing or sitting position, the choice is the athlete. The correct implementation of this exercise is as follows:
- Legs should be placed shoulder width apart, your back should be slightly bent in the lower back, and shoulders straightened.
- First of all, you need to take a deep enough breath, and then hold your breath. Immediately after this, the projectile, in this case the bar, rises. It is very important at this moment to monitor the elbows, if properly executed, they should look in different directions.
- At the peak of the amplitude, you need to straighten your arms so that the bar is above your head.
- A slight pause is maintained at the top of the voltage.
- After this, on the exhale, the projectile gently lowers to its original position behind the head. The bar should not touch the back.
If you are doing such a bench press, the grip should not be made wide. You need to remember the rule of the golden mean.
Inclined Barbell Press
This exercise helps to strengthen several muscles on the athlete’s body at once. The main part of the load falls on the upper part of the muscles of the chest, then triceps and deltas are involved. Depending on the location of the bench, certain muscles will be occupied.
The higher the back of the bench, the greater the load goes on the deltoid muscles.
The steps involved in the exercise are quite simple. You must select the height of the back of the bench, take a starting position and proceed with the exercise. Do not forget to monitor the amplitude of hand movements and breathing.
Most common mistakes
To avoid mistakes during the exercise, you need to focus on each item below:
- monitor the correct breathing;
- Do not change the trajectory of the projectile;
- do the full range of motion;
- take the right weights.
If you follow all the instructions, then you can not fear injury, and the results will be good.