Home / A press of a bar standing "military press"

A press of a bar standing "military press"

Excellent, efficient, powerful exercise for total consideration of all the muscles of the upper shoulder girdle and triceps. When it is executed uniformly use all the bundles of the deltoid muscle, which eventually gives them the power and strength, maximize muscle growth and volume. It is natural in its simplicity, the movement used by weightlifters, powerlifters, and bodybuilders, and with stunning success. You can not do pull to the chin or breeding hands with dumbbells, but weight and power will still be fine to grow if you Supplement your workouts with such a great exercise...

Technique

  1. Grasp the top grip bar slightly wider than shoulder width and straighten your body. Grif rod should touch the hips.
  2. Feet position shoulder width apart, so that they were parallel to each other and the knees slightly bend. To increase resistance, you can nominate one of your legs slightly forward.
  3. Take a starting position: grab the barbell on the chest. The Griffon needs to touch your upper chest, palms in this case upwards, and the back is straight and arched in the lower back, the shoulders should be straightened, and his chest protruding.
  4. Take a deep breath and hold your breath, make a bench press bar up.
  5. You have passed the most difficult part of this exercise, now exhale. Being at the top of the exercise bench press barbell standing, the maximum lift shoulders and straighten your hands. Hold this position for a few seconds and then as hard as you can strain the muscles of the deltas.
  6. Inhale, hold your breath and lower the barbell on your chest. You can now proceed to the next repetition.
  7. Do not push the rod a sharp push, allowing her to move freely the distance from the top to the bottom. Lower and raise the bar gradually, feel the muscle tension during your lifts, you need to fully control its movement.

Tips

  1. Is strictly prohibited to relax the back muscles (which adjoin the spine) and press. These muscles hold the spine in the correct position (S-shaped). If you don't follow these instructions, you can easily lose your balance during exercise and injury of the spine or, in particular, waist.
  2. Gaze should be directed forward, the head is stationary. If you're not during a bench press barbell standing to control the position of your head, and involuntarily lean it back, this will tilt the torso back. When your lower back strong enough to bend, you can tip over backwards.
  3. It is quite important to straighten the arms (even to block in the elbows)at the end of each repetition in order to achieve the greatest rate of reduction of the deltoid muscle and the muscles of the triceps. But if your elbow joints are not strong enough or have a predisposition to sprains, it is not recommended to straighten his hands to specific clicking in the joints of the elbows.
  4. The exercise can be performed in two variants: standing and sitting. I advise you to choose to perform the press standing, because to maintain the perpendicular position of the body (towards the bench) without support for the back is difficult and torso inevitably will lean backwards.
  5. To make it easier to keep the trunk steady in a strong position, it is recommended when performing the bench press keep the elbows hands flattened out.
  6. Don't underestimate the breath and ignore it. It provides complete immobility of the back, protecting our spine, and significantly strengthens the contraction of the muscle fibers of the shoulder girdle.
  7. There is another option of exercise a press of a bar standing. The only difference is in the source position from which to begin execution. Grip should be shoulder width apart, elbows bent forward, one leg on a step. In this embodiment, the exercises are easier to keep balance and control the barbell. It is used for basic training in the U.S. army.

Application

Intended for: Athletes 2 and 3 grade (medium and high level).

When: This exercise, also called the Military press should be performed early in the workout your shoulders, while you are still full of energy. You can then perform, also, presses and breeding of dumbbells, lifts and breeding of dumbbells.

How much: 2-4 sets of 10-12 repetitions.

Sports coaching: modern bodybuilding, the bench press bar is used to extend the shoulders, increasing the volume, the acquisition of clear shape, expressiveness of the front and middle delts. Moreover, this activity contributes to the development of power of muscles of the torso.

If you regularly carry a press of a bar standing up, you increase the level of athletic performance in some sports: weightlifting (lifts, jolts and jerks of the rod), gymnastics (exercises on the bars), tennis (feed your head), badminton (feed birdies over the top), volleyball (serve the ball at the net).

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