In almost all modern fitness centers, athletes are given the opportunity to perform a bench press in a hammer. This type of installation is intended for the power study of muscles in accordance with progressive technology. Exercises on a mechanism with a lever system must be performed with the correct technique - only in this case the athlete will quickly get a good result.
Hammer
Bench press in the hammer is a group of block exercises that are designed to work out various muscle groups. The main advantage of such exercises is the even distribution of weight on the arms or legs. When squats or working with dumbbells, almost all of the same muscles are involved, but with them the result will not be achieved so quickly. In the hammer, the amplitude of the movements is fixed in advance, which facilitates the work, but at the same time gives a greater effect.
At first glance, it seems that a fixed amplitude is a huge plus, but in fact for some people it is a small drawback, because it limits the choice of body position. The only thing an athlete can do on his own is to change the height of the seat, and the tilt of the arms will in any case be unchanged. Since this is a block exercise, such a flaw is not considered significant.
To perform the exercise, there are certain indications:
- Uneven breast pumping.
- If basic exercises are not enough for enough exercise.
It is the hammer that will become the very complement that every athlete needs to get a full load.
Joint and muscle involvement
As noted above, the press in the hammer has one interesting advantage - the ability to accentuate the load on the shoulders, chest and legs. Many muscles are involved in the process of execution, for example, triceps and anterior delta will work during training of the pectoral muscles, but their role, in comparison with the pectoral, is minimal.
The lion's share falls on the bundles of chest muscles. That is, if previously the breasts developed unevenly, then the bench press of the upper hammer, sitting or lying down, will help get rid of these crooks. To get a decent result, you only need to move the load to the hand where the beam is behind in development.
During the exercise, you should carefully monitor your back - it should be clearly fixed and firmly pressed against the back of the simulator to avoid injuries. In addition, when performing, you do not need to try to strain the maximum number of muscles, since the main goal is precisely a high-quality bench press in the hammer, but in no case weight gain.
The joints, unlike the main muscle groups, do not experience a tremendous load during a training session on the Hammer simulator. They move at a clearly defined amplitude. This is another advantage of this type of exercise - the minimum risk of harming the joints of the hands (elbow and shoulder) and legs.
In general, talking about the absence of risk is possible only if the athlete observes all the rules for performing the bench press. Excess weights can be a big problem, as they will create additional stress on the joints, and a pre-recorded amplitude in this situation will play only a negative role. During the exercise, the athlete will not be able to change the position of the hands, since this can only be done with a barbell or dumbbells. The unnatural arrangement of the hands and elbow, as well as excessive load are guaranteed to lead to injury. Following from this, it is necessary to perform the press in compliance with all the rules, without trying to independently complicate the exercises to obtain the best effect.
Shoulder press
It is recommended to work out the deltoid muscles in a sitting position, while exercising a vertical press up. In this case, work with a barbell or dumbbells is simulated. The equipment is evenly distributed, and the seat and amplitude are adjusted to a specific person, depending on his personal characteristics. This version of muscle development is suitable for both beginners and professionals, but the load on each of them is radically different.
The angle of inclination in the hammer should be chosen so that the load on the deltoid muscles is maximum. The athlete can work both hands simultaneously and alternately. During execution, the back should be pressed tightly against the back, and all movements must be isolated. In this case, the joints will not experience excessive loads, and therefore will not hurt.
Bench press
If you perform a bench press in a hammer, only your hands work. The triceps as well as the ulnar muscles function here. When bending the arms, a small load is placed on the biceps and shoulder muscles. And the main load is directed to the chest and back.
With the spine clearly extended up and the handle raised to the level of the chest, the arms should be straightened, gradually lifting the load up. Tension should be felt throughout the exercise. In order to hone your own body, it is enough to complete only 15 repetitions, and if an athlete needs to develop weight and strength, then 8 extensions of the arms will be enough.
Bench press on the pectoral muscles
Training in lever simulators allows you to develop and hone the shape of the voluminous pectoral muscles. This exercise differs from the bench press by the degree of isolation. The athlete takes the desired position and performs work on a given path. The entire load focuses on the muscles of the chest, and the stabilizing muscles that are designed to perform other functions are absent. Professionals recommend performing a bench press on the pectoral muscles after a basic workout to work out the desired muscle group as much as possible.
The main advantages of this type of bench press include:
- stabilizers do not function;
- the ability to work out each side of the body;
- safety in execution.
Bench Press
At the very end of the workout, you must perform a bench press. It is required in order to modify and "finish" the chest. Do the exercise taking into account the following rules:
- the body is pressed tightly;
- the final position is fixed for a couple of seconds;
- the lever drops many times slower.
The breathing should be uniform, otherwise the required number of repetitions will fail. The downside is the limited movement - the exercise can not be done in its own style, the width of the grip is unchanged.
Leg press
This type of equipment is designed to work out the hips. Here the lower body is connected to the work. The width of the legs can easily be changed depending on the area of study.
It is necessary to work with a hammer on a leg press with the correct technique. That is, the necessary weight is first set, then the legs are in the correct position, and the stops are removed from the platform, the knees are bent to form a right angle.