Only basic exercises can cause maximum muscle growth. The most popular are the bench press and squat. Find out how a great athlete trains! Most athletes understand that mass gain is possible with basic exercises. With isolated movements, you can shape the muscles, but not increase the mass. This is primarily due to the body's response to base fulfillment, which consists in the production of large amounts of anabolic hormones. Today we will talk about the technique of performing strength presses and squats in bodybuilding.
How to do bodybuilding squats correctly?
There are many varieties of this exercise, but we will consider the classic version, since it is necessary to master it first. It is often said that squats can injure the knee joints. However, if your technique is flawless, then you don't have to worry about your knees.
Position of the sports equipment
The bar should fit comfortably on the back of the deltas. This allows you to create the ideal trajectory when performing the movement. However, some athletes place the equipment higher, but if you use the barbell position we recommend, you can use more weight. Also, the higher the projectile is, the greater the load on the quads. Otherwise, the muscles of the buttocks and extensors work more actively.
It should also be said that when removing the projectile from the rack, you need to try to spend the minimum amount of movement on it. This will save more strength for the exercise itself.
Arrangement of hands and head
This is also very important, as the position of your hands on the bar directly affects performance. When using a narrow grip, a large number of upper body stabilizing muscles come into play. When using a wide grip, a sports equipment is more difficult to control and is more often used by athletes who do not have much flexibility.
The head should be raised, the shoulders should be pulled apart, and the chest should be pushed out. This will make it easier for you to support your back with a prima, which significantly reduces the risk of injury. Try to keep your gaze at eye level. This is due to the observation that a person is pulled in the direction of the gaze.
Position of the legs
There is a lot of controversy here. Some athletes use a wide stance, while others use a narrow one. To begin with, you should place your feet about the width of your shoulder joints. This will make it easier for you to balance and give you more stability. Also, when performing the movement, the main load should be distributed, approximately 75 percent to the heels.
Exercise
Maintain a driving speed that is comfortable for you. A sense of control over the exercise is more important. You should descend slightly below the parallel of the thigh to the ground. With deep squats, the load on the knee joints increases.
How to do the power press in bodybuilding correctly?
This is a favorite exercise for almost all athletes. No movement with a lot of weight evokes as much emotion in others as the bench press. Also, you should know that the wider the grip, the smaller the range of motion will be. In this case, most of the load falls on the chest muscles. With a narrow grip, the trajectory increases and the triceps actively enter the work.
Body position
Try to position your head, buttocks, and body as far away from the rack as possible. The gaze should be directed straight up. The shoulder joints, buttocks and the head should be tightly pressed against the bench, but the lower back must be bent (refer only to the representatives of powerlifting). Also, keep your feet on the ground for maximum power.
Position of the legs
Legs should be as far apart as possible and firmly on the ground. This will give you strong support and a good start during the exercise.
Hand placement
Many athletes do not know which grip to give preference to - closed or open. For your safety, it is still best to use a closed grip. It makes it possible to better control the projectile and it is easier to hold it.
The location of the sports equipment
The exercise begins with an upright position with the elbow joints locked. Start lowering the projectile to the level of the lower chest muscles and, after a second delay, squeeze it out using an explosive movement. In bodybuilding, it is important to lift the highest weights possible and for this reason, do not bend your lower back.
Protective gear for power presses and squats
While a protective belt is best used when doing squats, it is not so important for the bench. This type of harness protects the lower back, which is important when squatting. At the same time, it should not be very tightly fastened, but at the same time, it should fit snugly against the body.
Bandages, however, can be used to advantage in both exercises. When squatting, they not only protect you from injury, but can also increase your working weight. In the bench, a bandage is necessary for athletes who have weak ligaments or wrist injuries without fail. Others can use this ammunition to increase safety.
Check out the techniques for doing strength presses and squats for bodybuilding in this video:
