Want to pump up your lower chest? Then use an accentuated exercise that works exactly on the lower section of the muscle. The head-down press is quite popular among athletes and is designed to work out the chest muscles. This movement is recommended for experienced athletes, since it is quite difficult in technical terms, and you also need the help of a friend.
This is one of the varieties of the classic bench press and when performing the movement, the same muscles work: the pectoralis major (main load) and triceps with the upper deltas. The main difference is the shift in the emphasis of the load on the lower pectoral muscles. The head-down press exercise will allow you to create a so-called chest line that will separate it from the press.
It should be said that some athletes possess this line due to their genetics, but others have to work hard to create it. Also, the movement is performed in other sports disciplines, as it perfectly stimulates the growth of muscle tissue.
How to do the head press correctly?
Place your feet securely on the bench and slowly lie down on it. Use a medium grip to create a 90-degree angle between your forearm and shoulder in the middle of the trajectory of the projectile. Hands, after removing the bar from the rack, should be perpendicular to the ground.
Inhale and begin to lower the projectile at a slow pace until the bar touches the bottom of the chest. When performing the movement for the first time, it is imperative to use the help of a friend. In the lower end position of the trajectory, you should pause for two counts and feel the stretch of the muscles. Then, using your chest muscles, start lifting the projectile.
It should be warned right away that the head press is a very difficult movement from a technical point of view, and you must have certain strength characteristics to perform it. Otherwise, it will be difficult for you to cope with even a small weight. We have already talked about the need to have a friend nearby, ready to help you if necessary. After completing the specified number of repetitions, you will be very tired and probably will not be able to independently install the shell on the rack.
When you start using a lot of weight, you need to pay special attention to the position of the back. Often, it comes off the bench, forming a deflection when using excessive weight. This is dangerous enough and in order to avoid injury, you should not rush with the progression of weight. Make sure that your back is always firmly pressed against the surface of the bench. Breathing is equally important. Athletes often do not pay due attention to this factor. When making a pulling movement, you must hold your breath, since at this moment the muscles are in a state of maximum tension.
Most common head-down press mistakes
Most often, when performing a movement, athletes move the elbow joints away from the correct trajectory. Moreover, this is done not only by beginners, but also by experienced athletes. This is mainly due to the pressing of the elbows to the torso, which dramatically increases the risk of injury to the joints.
Also, sometimes athletes, having performed a press with their heads down, very quickly and abruptly rise from the bench. This cannot be done, because a large amount of blood is collected in the head area, which at the time of ascent dramatically leaves the vessels. If an athlete has a relatively weak vascular system or problems with the work of the heart, then fainting and dizziness are possible. Take your time to get up and do it slowly. Your body is very tired and you should not load it again without doing anything.
Occasionally, athletes will squeeze a lot of weight with high speed snatches. This has a very negative effect on the work of the ligamentous-articular apparatus, and also reduces the efficiency of movement. When performing the exercise, you can advise the use of gloves to eliminate the risk of the projectile falling or at least reduce it.
Tips for Athletes Doing the Head Down Press
If you have problems with blood pressure, then it is better to give up this movement. Since the head is located below the body, the pressure can increase significantly, which is highly undesirable. If we compare this exercise with the classic bench press, then the main difference is that the projectile drops about five centimeters below the neck level.
Sometimes in the gym it may not be necessary to perform a head-down bench press. In this case, an incline bench can be used to train the press. Set it at an angle of 30 degrees and you can feel free to start pressing. Use a working weight that will be ten percent less than the weight of the apparatus in the classic press. Your body is not in the most comfortable position, and the projectile can put a lot of pressure on your hands.
For more information on how to correctly perform the upside down press, see this video:
