Army bench press and its variants

The army press got its name not by chance. The fact is that more recently in the army it was possible to find a bar and a sufficient number of pancakes, but there were no benches for the usual press. Therefore, I had to sit or stand. Standing press is an excellent exercise that develops the shoulder girdle. Especially it has a good effect on the growth of deltoid muscles and triceps. Triceps during these exercises are stretched and strained as much as possible. The army bench press is carried out according to certain rules. They were invented not just so, but in order to provide the athlete with safety. The deviation from the recommendations for doing the exercise can lead to various unpleasant situations.

By the way, during press it is better to have a partner who will insure just in case. Someone may think that the partner is only needed for bench press, and in the standing position the person will manage himself. This approach to business is a big mistake, because in this case it is also possible to break the equipment. The army press is performed after the warm-up. It is needed to warm up the muscles and prepare them for work. When the athlete is ready, you can start the exercise. This requires only a bar with a working weight.

When performing an army press, you should keep your feet shoulder-width apart. Hands do not take too much grip on the bar. He, too, must be somewhere slightly larger than the width of his shoulders. Exercise is done from the chest. Some bodybuilders carry the barbell barbell upwards from behind the head, however, from the chest, doing the exercise is safer. When doing a press, you can not help yourself with your legs and lower back. They do not need to be bent too. It is better to take a smaller weight, but perform the exercise technically. And over time, you can increase the load. In some cases, the army press is prohibited. This applies to those people who have problems with the back, waist, joints and shoulder girdle. A high load can cause injuries.

The army bench press is one of the varieties of this exercise. For this we need a bench. This version of the exercise is great for people who do not want to overload the lower back. By the way, in the sitting position it is much more difficult to break the technique of performing the bench press. At the same time, work becomes more difficult. Here the athlete also needs a partner. The army press is a great exercise. It's not for nothing that he is part of power triathlon. Once athletes competed in the one who will raise above his head. Today is more popular bench press, squats with rod and deadlift.

Exercise can be performed with dumbbells, however, this option is more suitable for experienced athletes who will not make mistakes at runtime. Dumbbells should move exactly from the bottom up and do not deviate from the trajectory. Also instead of dumbbells, weights are sometimes used. Gim weight on two hands in his time was part of the training program for weightlifters. Just like when working with a barbell, an exercise with weights and dumbbells can be performed while sitting. It is important to watch that the back is not stooped, and the waist does not bend.

When you lift the weight you need to exhale. Breathing is done while lowering the barbell or dumbbells. Do not overexert. It is especially important not to hold your breath, otherwise it can cause unpleasant consequences. The army press will help to increase the volume of the shoulder girdle. With his help, the muscles of the back and shoulders swing well. And yet many men dream of powerful shoulders. Recently, the press above his head has turned into a secondary exercise, and in vain. After all, it can strengthen the shoulder muscles, which are necessary for pulling up. One of the analogues of this exercise is the thrust of the upper block. However, the principle of the muscles in this case is the opposite. The press reinforces the arm muscles, which allows you to raise the results in exercises such as bench press or pull to the belt.