Upper press: a set of exercises, recommendations and feedback

Most women share the misconception that for a beautiful tummy a strong lower press is needed . However, paradoxically, to eliminate bulging wrinkles and tubercles in the lower abdomen, a trained upper press is required, the muscles of which tighten the whole abdomen at once and make it ideally flat. To bring these muscles into tone, it is enough to do exercises aimed at working out all the main muscles of the bark, for example, the bar and twisting in the "bicycle" position. However, there are special training, focused on strengthening the invisible problem zone - this is how you can call the upper muscles of the press. The most popular exercises are given below.

Push-pull with traction

• Place two dumbbells of the usual weight on the floor approximately on the width of the shoulders apart.
• Grasp the shells and take the position for the classic push-ups.
• Lower the trunk to the floor and perform the usual push-up, still holding your hands on the dumbbells.
• Returning to the starting position, raise the right arm with the projectile to the level of the trunk.
• Hold for a few seconds, again take the starting position and repeat the movement on the left side.

Since the upper press is easier to work with dumbbells, try to find shells of optimal weight. For beginners, one kilogram will suffice. If you regularly exercise, try starting with a three-kilogram dumbbell. Raising your arms to the body, make sure that the torso does not sway: strain the upper press and keep the maximum stable position.

Flexion - squat - press

• Take a pair of dumbbells and relax your hands on the sides of the trunk. The palms should look forward.
• Keep the shoulders immobile, bend your elbows and bring the dumbbells as close as possible to the shoulders. Immediately after this, take the hips back and sink into the classic squat. Hips should be at least parallel to the floor.
• Stand in full growth and pull out your arms with dumbbells above your head.
• Return to the starting position and repeat the movement.

Skewed, upper, lower muscles of the press and the most problematic female zone - hips - are well studied in this simple but very effective combined exercise. In addition to eliminating excess body fat on the most visible parts of the body, you train your biceps, giving your arms a more attractive outline.

Crossover attacks

• Take a pair of dumbbells and keep them about the width of the shoulders, allowing hands to hang freely along the trunk and placing the palms on the back sides outward.
• Make a right foot step forward and to the side so that the right foot is in front of the left (as in curtsy). Lower the trunk until the right knee is bent at an angle of at least ninety degrees.
• Hold for a few moments in this position, then take the original position and repeat the exercise on the other side.

If your goal is an upper press, exercises for girls based on classic sit-ups and lunges will help you train the right muscles. Unlike various twists and habitual lifts of the legs, the elements based on the tension of the hip muscles allow to perfect the shape of the whole body, not just the abdomen and waistline.

Slopes with a ski expander

• Take the ski expander and step on it with one foot (you can use two legs for the greatest resistance).
• Keep the ends of the expander in each hand at a distance of shoulder width. Bend in the lower back and lower your torso until it becomes parallel to the floor. Knees should be slightly bent, the lower back - in a natural, relaxed position.
• Move the scapula and pull the expander toward the upper abdomen. Hold in this position, then loosen the tension and return to the starting position.

A ski expander is a sports projectile, somewhat resembling a rope. It can be either single or double. The double expander provides an increased load on the muscles, so it is usually easier to work the upper press with it.

Squat with jumping

• Stand upright, feet shoulder-width apart, arms at the seams. Take a pair of dumbbells.
• Take your hips back, bend your knees and lower your torso as low as possible into a normal, traditional squat.
• Place dumbbells on the floor, then jump back to the "lying down" position, as for a normal push-up.
• Then jump back into the squat. Stand in full growth and jump again.

As you might guess, the purpose of this exercise is not only the upper part of the press, but also the basic muscles of the cortex, thighs, buttocks and chest. A lot of benefit comes from the cardio load element - double jumping. It provides the maximum possible burning of extra calories, bringing your dream to life - getting the perfect figure.

Modified sit-up with dumbbells

• Hold the two dumbbells right above the shoulder line. Hands must remain completely straight. During the whole exercise intensively strain the press.
• Stand in the starting position by placing your left foot in front of the right. Do not put your feet on one line - the distance between them should still be the width of the shoulders.
• Take your hips back and bend your knees to lower your torso into a normal squat, but with your legs apart. Hold for a few seconds at this position, then use the bark muscles to return to the starting position. Perform a whole set of repetitions in the indicated pose, then place the right foot in front of the left and duplicate the set.

Dumbbells add resistance and heaviness, so think carefully about the weight of the shells. Do not worry about the fact that exercises for the upper press consist entirely of strength training for the feet; In fact, to perform squats, push-ups and attacks, it is necessary to use precisely those muscles of the bark, which often do not even strain during the classic loads on the press. Use the unique opportunity to tighten the tummy and get rid of "baggy" due to really effective exercises.

Frog in the bar

• The starting position is the lying posture, both for push-up. The trunk should be an ideally straight line, starting from the shoulders and ending with the ankles.
• Pull the right foot forward and place it next to the right hand (or as close to it as possible). Try not to move your hips - they should neither sag nor rise.
• Return the foot to its original position and repeat the movement on the left side.

Since the upper press determines the external appeal of the most problematic zone - the abdomen, do not neglect the above exercises. It is possible that they will help you to find a dream figure.

Reviews

Surprisingly, the fact is: exercises for the upper press are tremendously effective, fairly simple in technology and do not require the presence of specific equipment or season tickets to the gym. And at the same time, they are strikingly unpopular: girls prefer to go around with ordinary twists and "bicycles" instead of focusing on the muscles of the upper press. Meanwhile, the regulars on sports and weight loss forums recommend that you include at least two or three exercises on the upper abdominal muscles in your daily activities, and in a month you will notice a visible result.