Find out what an army bench press is, what types of it exist and how to do the exercise correctly so as not to injure muscles. The pumped up and embossed V-shaped male figure excites the hearts of girls and commands respect from men. Physical exercises with large weights "mold" reference figures.
Regularly using the army press in his workouts, the athlete will pump the entire upper body, become more enduring, stronger and increase muscle mass gain.
Lifting weights over your head without any equipment is a good indicator of physical fitness. Press exercises have long been held in high esteem among strength athletes.
The deltoid muscles are the most commonly used muscles in the human body. They have a wide range of motion and are involved in many exercises. The muscles have a certain level of hardening without a special load, which means that you will have to sweat during the workout of the upper body. The task is further complicated by the structure of the muscles of the shoulder girdle, which is quite complex, so the delta area is easy to overload, pull or injure.
What muscles do the army press swing?
The Army Standing Chest Press is a compound exercise to develop the entire muscle mass of the upper body. With its help, the strength and size of the triceps is built, the muscle growth of all bundles of the deltoid muscles increases, and the back muscles are also worked out. This is one of the main exercises for pumping the shoulder girdle, although a huge number of accessory muscles are involved in it. The military press also uses the upper thighs, glutes and abdominals, which must be strong to stabilize the body during movement.
Technique for performing an army press standing
With the exact adherence to technical predictions, the military bench press becomes one of the most valuable exercises in any set of training to create a powerful shoulder girdle.
Warm up should never be neglected. This rule applies to all exercises with weight, and when working out the shoulders, it is even more important. High-quality warm-up of the rotator cuff muscles and stretching the whole body are necessary to ensure safety and prevent many unpleasant situations (cramps, sprains, dislocations, fractures).
Before starting the approach, double-check that the pancakes are securely fixed on the bar. A pancake that has fallen on your head will not bring positive emotions to anyone. It is also worth noting the secondary importance of the amount of extra pounds on the bar, the main thing is the correct technique. If it is followed exactly, even small weights will respond with pleasant pain and muscle fiber hypertrophy.
The technique for performing the exercise is as follows:
- Remove the bar from the racks, contracting the muscles of your entire body, and take a small step back.
- Place your feet shoulder-width apart, parallel to each other. Leave a slight bend angle at the knee joints.
- Keep your back straight with a slight bend in the lower back and do not lean back. Fix your head and look straight ahead.
- Roll the barbell over your chest so that the bar is lightly touching your upper pectoral muscles.
- Before tai, how to start doing an army bench press - take a deep breath, tighten your abs and buttocks, and with a delayed breath jerk the bar up over your head. The arms should remain slightly bent at the elbows. Squeezing the barbell, you see it near the chin and nose.
- As you exhale, straighten your arms completely and spread your shoulders as wide as possible with a slight forward bend. At the top point, linger for a second, and feel the maximum muscle tension in the shoulders.
- Return to the starting position: slowly and in a controlled manner, lower the projectile to your chest, but without touching the neck of your shoulders and chest.
- Do the planned number of repetitions. If deviations from the technique begin, the approach must be completed earlier.
- Lower the barbell to your chest and gently return it to the racks.
Do not push the barbell out with sharp jerks and allow it to easily pass the distance from the top to the bottom point. During the bench press, the movements should be clear, without jerks and chaos, this will allow even with small weights to feel tension in all the muscles being worked out. To provide additional support for the lumbar spine and avoid heavy stress on the spinal column when working with weights, it is advisable to use a weightlifting belt. It will firmly fix the spine and significantly increase intra-abdominal pressure.
It is not recommended to do the military press if there are problems with the spine or shoulder joints. It is advisable to perform an army press of a barbell while standing at the beginning of a hard workout, while your strength has not yet been wasted and you can work with large weights. Nevertheless, the weight of the weights should be judged by real strength: it is better to take a little less and perform the exercises technically correctly without cheating. The working weight should be such that the athlete can perform 5 × 10 repetitions for 3 × 4 sets.
Types of army press standing
In the world of iron sports, there are two additional options for the army bench press:
- the bar should be alternately lowered behind the head and behind the chest;
- the trajectory of the bar is halved, drops to the level of the crown and returns up (principle of partial repetitions);
The army bench press can be done while sitting
as shown in the photo above, but while standing, more muscles are involved. Although this option is more focused on the shoulders.
Such execution options "feed" the nervous system more, which gets tired of the monotonous work of the same exercises. There is no particular need for them, because the classic army press with other basic exercises can transform any shoulders.
The main thing is to train correctly, in compliance with all the rules and concentration on the loaded muscles. Then the athlete will be happy: a promoted metabolism and a spectacular growth of muscle mass.
The army press can be performed not only with a barbell, but also with dumbbells. Which shell is better? This is a matter of individual preference. In both variants, the accentuated load goes to the shoulders, excluding the work of other muscle groups. Most often, beginners, whose shoulders are almost even, achieve great success with dumbbells; the barbell will be more useful for athletes with sloping shoulders. But this statement does not work for everyone, there may be exceptions. It is worth constantly experimenting and finding what you need for yourself.
All people are different, what suits one may not work at all on another and vice versa. That is why all successful athletes, bodybuilders and bodybuilders are engaged not according to template programs, but according to individual ones compiled only for them. Video with Denis Borisov about the technique of performing the exercise "press the barbell while standing", a basic exercise for the shoulders (front deltas):
