The army bench press belongs to the category of basic exercises, developing deltas and the total weight of the shoulder girdle. Due to the stress of the muscles and their hypertrophy, there is an increase in strength and a set of muscle mass, while solid exercises can be used for exercise (world record 235 kg). In this article, we will examine the features of the bar press and its variations, working muscles and the technique of execution.
What muscles work?
The shoulder girdle is the main muscle group, which is involved in the army bench press standing. The stressed load is placed on the front deltas. Also in motion is the middle and back deltas. But they receive much less workload.
The performance of the bar press stand activates the upper chest and trapezoid muscles. And the last part of the movement in the exercise is due to triceps. Regarding the work of triceps, the following regularity operates: with a wider grip and a short amplitude of movement, the triceps will be the minimum inclusion. The triceps will work with a narrow grip and accordingly a low amplitude.
Optimal load distribution and motion control is facilitated by a grip slightly wider than the width of the shoulders. It is recommended to use experienced athletes and coaches.
Despite the usefulness and effectiveness of the army bench press, for an even and aesthetic development of the deltoid muscles, a whole set of exercises is used, and not limited to one or two. Still, to achieve a pronounced relief and volume of the shoulder girdle, it is impossible to load mainly the front deltas. It is advisable to use the middle and rear beams in a more active variant. This is due to the anatomy of the structure of the shoulder girdle. The posterior fascicle is the largest of all, and it is precisely its development that allows the middle delta of the shoulder to be pushed outward. Due to this, visual massiveness and volume are created. For this, the following exercises can be used: swinging dumbbells in the sides, swinging in the slope / deflection of hands in the simulator and others.
In some cases, it is advisable to include an army press at the very end of the workout. Preceding him can flies, leads in the simulator and craving for the chin. This will isolate the load that lies on the deltoid muscles. However, with this approach to shoulder training, it is inappropriate to use large working weights.
Technique of execution
Having dealt with the muscles that work in an army bench press, we will examine its execution technique. Knowing the nuances, features and varieties of the exercise, will effectively include it in the training program to easily achieve athletic build.
Army bench press
How to start mastering the technique of army bench press? Of course with warm-up. Qualitatively heated muscles-rotators of the shoulder and stretching to all muscle groups – this is a guarantee of safety and prevention of freelance situations, such as cramps, dislocations, sprains and fractures.
Another important point – before the start of training, always check the fixation of pancakes on the bar. The selection of the optimal weight of weights provides the correct technique for performing the bench press, the necessary hypertrophy of the muscle fibers.
Consider the stage of preparation for the exercise.
Step 1. Remove the bar from the stand, while simultaneously straining the muscles of the trunk and legs. We take a step back.
Step 2. The legs are located at the width of the shoulders, parallel to each other. The knee joints are slightly bent.
Step 3. The back is flat (keep a slight deflection in the lower back). You can not deviate back. The head looks straight ahead. Its position is fixed.
Step 4. We throw the bar on the chest until the head of the pectoral muscles lightly touches the neck.
The exercise itself is performed as follows:
- We take a deep breath and at the same time we strain the muscles of the press and buttocks. At the delay of breathing, squeeze the bar up (above the head). Hands do not need to be fully straightened, they should remain slightly bent at the elbows.
- Already on an exhalation we straighten our arms to the end and we raise our shoulders. This movement is accompanied by a slight inclination forward. At the extreme point, we linger for a moment to feel the work of the muscles and their tension.
- We return to the starting position by slow and controlled movement, dropping the projectile on the chest. At the same time, we avoid touching the neck with the neck in the shoulder and chest area.
- We perform the necessary number of repetitions. Then we lower the bar to the chest, to calmly return it to the counter.
What not to do?
- to push out the neck with sharp jerks;
- uncontrolled and easy to allow the bar to pass a distance along the entire motion path;
- during the press to carry out chaotic movements with your hands, unbalance the body, allow any jerks.
An army bench press is an exercise that involves the creation of a load on the lumbar spine and the spine. For additional support of the spine, when working with weights, it is recommended to use a weightlifting belt. With its help, the spine is securely fixed and increased intra-abdominal pressure is created.
Army press dumbbells
Performing an army bench press is possible not only with the barbell. As a projectile weights can be used dumbbells. At first glance, a strategic choice – a dumbbell or a bar, the question is exclusively individual. Since both variants of the exercise allow you to stress the load on the shoulder girdle and almost completely exclude the work of the muscles of other groups.
In practice, the situation is as follows. To achieve progress in an army bench standing with dumbbells, as a rule, is handier for beginners, whose shoulders are absolutely even. Athletes with sloping shoulders, more benefit will bring work with the barbell. However, such a statement is rather arbitrary and as in any rule, there are exceptions to it. Therefore, the choice of the best option, which will give individual progress, occurs exclusively in practice and depends on individual characteristics.
How else can you perform the exercise?
After mastering the classical technique of performing, diversifying the workouts can include including an army bench standing in different variations.
Additional exercise options:
- Alternating performance of the bench standing, with the lowering of the bar by the head and behind the chest.
- Change the trajectory of the rod in half or the principle of partial repetition (lower the bar to the top and again lift up).
You can also perform the barbell bench and sitting, which allows you to focus on the development of the shoulder girdle. However, performing a standing exercise allows you to cover a larger number of muscles.
Types of army bench standing are used to make variety in training. They are as effective as the classical exercise technique. And in combination with other training for the development of the shoulders can achieve the desired relief, volume and roundness of the shoulder girdle.
Than to replace?
The army bench press refers to the basic exercises for the development and creation of a relief shoulder girdle, so the question is quite logical, what to replace it with? There is no definite answer to this question, since the combination of insulating exercises with medium weight and vertical pressures contributes to the effective construction of the musculature of the shoulder girdle. The table shows options for partial replacement of the army bench press.