The best exercises for the perfect press

Ask about the press from the casual gym goer, and you'll understand that the press "cubes" — the dream of any of them. In order to train you need a proper diet and the right exercise. Sports supplements can help you achieve faster results. To learn more about them, please read our article 15 most popular supplements for weight.
Below you can get acquainted with a number of exercises that will help you to quickly pump up the chic press:

The rolled out with roller press:

Get on your knees and bend over, leaning on gymnastic video so that your hands are perpendicular to the floor and the knees perpendicular to the thighs. Start slowly to roll the wheel forward with the help of the thigh muscles.

Keep your back straight and let your hands the opportunity to stretch out ahead. As soon as you feel that you can no longer roll forward, start reverse movement. Based on the shell, work pressure and use the thighs to return to starting position.

Landmine 180:

Take the GIF from the post. One end of the fretboard, you need to rest in the corner between two walls. Lift the other end and lower it to his chest. Now push the neck from the chest with two hands. Keep your arms straight and start to make a flapping of the neck from the shoulder first one way, then the other. Then go back to the original position.

Plank with raised arm and leg:

Take the initial position. Forearms resting on the floor directly below the shoulders, the whole body forms a straight line parallel to the floor. Lift your right arm and left leg, tensing the abdominal muscles without changing the position of the body. Pull them so that they were parallel to the floor. Then change legs and hand.

Spider:

Take a position down on the floor. Now lift your leg and try to reach the knee to the elbow. Change the leg. You can also try to add exercise half-Mahi, this will enhance the training effect.

Spider – one of the most effective exercises for the development of the press

Crab:

When performing this exercise room is available for sidelong glances, but don't worry, it will empower Your press as it should. Put your hands behind your back and sit on the floor. Bend your legs in front of him. Now that your feet and palms resting on the floor, lift your body off the floor. Start walking in this position.

Pull-UPS:

Hang on the crossbar. Make a grip at shoulder level. Bend your knees, tighten your abdominal muscles, cross your legs behind you, do the forward movement of the hips and stretchto the bar.

Pull body up until collarbone reaches the bar, the elbows should move toward the buttocks. Then return to the original position. Exercise can be difficult, trying then to lift body over the bar at knee level.

Pull-UPS you can do in the gym and at home

Medical throw the ball on the floor:

Select to employ a medicine ball, it should not be too heavy or light. Now drop the ball on the floor as much as you can. Don't forget to keep your posture during the exercise.

Press Paloff:

For this exercise suitable elastic resistance or a rack unit with the handle. The grip should be at chest level. After installing the weight, grasp the handle with both hands, turn the simulator sideways and pull the handle to your chest. If the right side is closer to the simulator, the main hand is right hand and the left will direct traffic, and Vice versa.

Now pull the handle forward, so that she was directly in front of you. Then slowly reverse the movement. The movements should not be sharp.

Height grip the handle for exercise Paloff – at chest level.

Pendulum:

For this exercise you will need a clean section of the floor or exercise Mat. Lie on your back, face up. Raise your legs at a 90 degree angle to the floor.

Keep your legs straight slowly lower them right down to the floor. Then return them to their original position and repeat exercise to the left. Watch your back during this exercise.

Dragon flag:

This exercise is easier to perform on the bench. Lie on your back and grab the edge of the bench behind your head. Pull legs up rynkovyi movements, bending your knees and lifting your back off the bench. Then slowly return to starting position and take a new approach. You should not lift your feet too high.

The iconic moment when rocky Balboa performed the dragon flag.

Leg raises lying on bench:

When performing this exercise, watch your back. Lie on the bench so that his legs hung parallel to the floor. Get a hold of the bench, it will provide the body stability.

On the exhale, raise your legs so that they were perpendicular to the floor. Then slowly return to starting position.

Turns the body with a thrust unit ("lumberjack"):

Install block handle stands at a comfortable exercise position at head level. Stand sideways to the simulator, spread the legs shoulder-width apart.
Graspthe handle with both hands and at arm's length make the downward movement from the top down to the opposite knee. As you move, bend and rotate the legs to the supporting leg. Then slowly return to starting position.

In the exercise "tin man" it is not necessary to do sharp movements

Rotate the housing on the block:

First of all, take the initial position, turning the right side to the simulator. You grab the handle of the rack block with both hands so that his left arm was fully extended and crossed the body. Make a turning motion with his hands and pull the handle on the opposite side until, while the right hand is not straight.

Repeat the exercise, returning to the starting position. When performing this exercise it is important not to use the efforts of the muscles of the arms and shoulders. Your press will develop much better if you will use only the abdominal muscles.

Floor polishers:

Choose your rod and lie on the floor. The eyes should be facing the ceiling. Lift rod to chest on straight arms. Raise your legs up and bend them. Then slowly lower the legs to the right, but not touch the floor.

Then return to starting position and do the same to the left. Then repeat the movement again. When feet will be in a couple of dozen inches off the ground, lock the position for a few seconds. This is a great exercise for the abdominal muscles and the oblique muscles of the abdomen.

To perform the polisher need to the bar was a convenient weight and size.

The rolled out with a barbell:

Select your neck size and throw with him pancakes. Now get on your knees, holding a barbell in front at shoulder level. Now start to roll the barbell forward as long as the neck will not be in over your head.

Then lock the position for a few seconds and return to starting position. The further you roll out the barbell, the harder and more efficient exercise. But don't overdo it, your hips should not SAG.

V-group with medical ball:

Lie on the floor, take a medicine ball and get his head. Stretch your arms and legs so that they almost touched the floor. This will be your starting position.

Now simultaneously raise your upper body and legs so that a medicine ball has touched a foot. Then return to the original position. Try to load the press as much as possible.

V-group with a medical ball is a great exercise for the press