How to make a relief press: the best exercises

How to pump a bump press? The closer the summer, the more often you can hear this question. It just so happened that the press training is shrouded in a huge number of different myths, which many aspiring athletes believe in. In today's article, we are going to expose them and talk about how to make a relief press at home and in the gym.

Myth # 1: Abdominal Exercises Can Take A Big Belly Out

Perhaps the main misconception about training abdominal muscles from all existing ones. Many people naively believe that if they do all sorts of twists every day, then they will be able to make their belly flat. In fact, no matter how hard you exercise your abdominal muscles, this will not help you get rid of your big belly. In order to burn fat on the stomach and other parts of the body, you must first change your diet. In addition, you can also add some cardio training to your program for a better effect. Then, when the amount of your fat decreases markedly, you can start training your abdominal muscles.

Myth number 2: The relief press can be done without training, the main thing is to eat right

As we already know, proper and balanced nutrition really helps to make our stomach flat. But flat and embossed are completely different concepts. The press is exactly the same muscle as the biceps, triceps and all other muscles of our body. In order for the abdominal muscles to be beautiful and strong, they must be subjected to stress, that is, to do all kinds of exercises.

Myth # 3: Because I train, I can eat whatever I want.

If you believe in this, then we are forced to disappoint you. Let us tell you a secret: even the strongest and most famous athletes “swim” with fat when they stop monitoring the diet. If you train technically and in compliance with all the rules, but at the same time eat one fast food, rolls and semi-finished products, then there can be no talk of any relief press. Proper nutrition and exercise should always go hand in hand.

We have already figured out the main errors, now let's move on to the central topic of publication, namely, how to make a relief press at home and in the gym.

Twisting

A classic exercise that even people far from sports know about.

Technique of execution:

1. Lie on your back, rest your feet on the floor and bend them at the knees. To make it more convenient for you to perform exercises on the floor, we advise you to lay a special rug. The legs should not be shaken, and therefore they should be fixed somehow (for example, you can ask a partner to hold them).
2. Keep your hands near your head or cross them on your chest.
3. As you exhale, lift the top of the chassis up. At the top point, pause 1-2 seconds and contract the abdominal muscles.
4. On inspiration, return to the original position.

If you are able to do more than 30 repetitions in one approach, then we recommend that you perform this exercise with extra weight (for example, with a little pancake from the barbell / dumbbell on the chest).

You can also add diagonal twists to your workout program. They are aimed at the study of oblique muscles of the abdomen.

Technique of execution:

1. Lie on the floor, bend your knees and rest your feet on the floor. As in the previous version, try to fix them.
2. Keep your hands near your head. Do not hold tight to the neck, as this will create an additional burden for it.
3. As you exhale, lift the body so that your right elbow touches your left knee.
4. Return to ip by inspiration, and then repeat the movement from the other side.

Lift legs to arms from a prone position

A more advanced twist. It is possible that it will be difficult for beginners to carry it out.

Technique of execution:

1. Lie on the floor so that your legs lie straight and your arms are raised up.
2. After exhaling, simultaneously raise straightened arms and legs.
3. On inspiration, return to the lower point, and then repeat the exercise as many times as necessary.

The execution technique is described in more detail in this video:

Reverse twisting

One of the best exercises for a relief press. Performing reverse twists to a greater extent involves the lower region of the press, which is the most problematic for many people.

Technique of execution:

1. Sit on the floor. Stretch your arms along the body or place your palms under your buttocks.
2. As you exhale, bend your knees, and then pull them to your chest. While in this position, pause for 1-2 seconds.
3. On inspiration, return to the starting position.

A small recommendation: make sure that your knees are parallel to the floor at run time.

All of the above exercises should be done in 3-4 sets of 15-25 repetitions.

Strap

When it comes to how to make a relief press, many first of all remember the bar. This exercise is different from those listed above. Unlike previous exercises, when doing the bar you are always in a static position. The plank is considered to be a universal exercise, since during its execution all the muscles of the core are tensed.

Technique of execution:

1. Lie down on a horizontal surface. Feet together
2. Lean on your elbows and toes.
3. Forgive in this position as much as you can (30-90 seconds is a good result). Remember to breathe while doing the exercise.

If at a certain moment you are tired of fulfilling the bar while in the same position, then you can add a bit of dynamics to your workouts. A video is attached a little lower, in which alternative variants of the classic bar are shown.

Recommendations

You already know how to make a relief press at home or in the gym. Now we would like to give you some important tips thanks to which you will make your workouts much more effective and safer:

1. Warm up well. This applies not only to training for the press, but to all training in general. Many beginners do not do a warm-up, as they believe that after it they will have less power left for further training. Believe me, this is far from the case. A well-performed warm-up will not only cheer up your body and prepare it for hard work, but also at times reduce the risk of serious injury.
2. Breathe correctly. Never hold your breath while doing any exercise. Firstly, because of this, your pressure may rise, and you will not be able to squeeze your maximum. Secondly, your muscles may suffer from a lack of oxygen. As you exhale, rise and lower as you inhale.
3. Follow the technique. You will never pump up a bump press if you do the exercises incorrectly. Try to concentrate on the abdominal muscles during work.
4. Do not train the press too often. Some people do several abs workouts a day, which is not right. Such exhausting work can quickly lead to overtraining. If you are fully engaged in the gym 3-4 times a week, then 2-3 press exercises at the end of the strength training will be enough for you.
5. Watch out for security. If you feel discomfort or pain during the performance of an exercise, then we recommend that you remove it from the training program.

Now you know how to pump up the embossed press. We hope you find this information useful.