It is the exercise that underlies the construction of a textured body, emphasizing the muscles of the chest and triceps. The load received during its execution is distributed over the necessary areas depending on the position of the hands and body.
The Press on the bars is a universal exercise, known for a long time and popular among weightlifters. He was mandatory in the training program and with the advent of simulators, he unjustly lost part of his adherents.
Features of the Press on the bars
Targeted training-this is what distinguishes this exercise from many others. Slightly changing the technique of execution, you can vary the load in strength and direction, emphasizing the desired area.
In addition, progress in this exercise will lead to strengthening in all types of press. At the same time, do not forget about the main principle of training: compliance with the right technique and gradual increase in loads. It is on the bars that you can get the best and fastest result. Due to the specificity of the exercise, the body develops more proportionally. With the growth of muscle mass, the posture improves, the shoulders are straightened, the musculature of the athlete is more harmonious and developed.
The right Press on the bars
Warm — up is very important before starting the exercise, the shoulder girdle is quite traumatic, so it is necessary to warm it up.
The starting position is the top point, not the bottom point, this is very important. If you do not follow this rule, you can easily damage the ligaments. At the top, the muscles are already toned, they are tense and ready for loads. To protect your hands and good grip, you can use special training gloves.
Grasp the bars with brushes, for which it is better to use a straight handle, palms towards you. The chin is tightened against the sternum. It is necessary to transfer as much as possible the weight of the body to the hands, for which the legs should be crossed and the shoulders straightened a little back.
After a deep breath, you can begin to descend. This should be done slowly, loading the muscles to the maximum. The depth of lowering should be comfortable, not allowing sagging.
makes a press on the bars
Tap the bottom point bars
The lower point should be tilted, trying each time to descend lower, without tearing the muscles, to a comfortable depth. The more complete the amplitude of the movement, the greater the load and the higher the result.
At the lowest point should be slightly fixed, but do not allow relaxation. The ascent after this should not be jerky, but as smooth as the descent, but not slow.
When returning to the upper point, it is necessary to clearly fix the head, not to allow the swinging of the torso. To do this, you can use the muscles of the press and buttocks, straining them.
low point in the financial year
Bar press: triceps
For further study of this muscle, you need to apply the following recommendations:
Keep the spine strictly vertical throughout the execution of the bench press.
The neck is straight, the look is directed in front of him.
The legs in the screw are smooth or crossed.
At the upper point, completely straighten the elbow.
triceps press
Press on the bars: chest
Slightly changing the technique, the main load is easily transferred to the pumping of the pectoral muscles:
Tilt the case forward while maximizing the depth of lowering.
It would be good to use bars with adjustment of the width of the handle. In this case, you should take about the distance from the shoulders. If the handle is wider, you can not avoid injury to the shoulder girdle.
At the top, it is not necessary to completely straighten the elbows so as not to give the triceps a load.
chest press
Press on bars: weigh down
When the technique of execution is refined and the amplitude reaches its maximum, you can connect the weight.
Here the main thing is to eliminate jerks, both when lowering and when climbing.
The Press on the bars is a good basic exercise. In the training plan, it should be placed at the beginning. It not only quickly and effectively strengthens the muscles, but also strengthens the vertebral skeleton of the athlete.
Finess Head 