Sports and FitnessBody-building

Press the bar on an inclined bench upside down

The issue of pumping the top bundle of pectoral muscles is given by many athletes who have chosen strength training as a way of developing their own body. In order to avoid lagging behind the development of this muscle and to realize its own power potential, athletes resort to such a variety of training as a barbell bench press on an inclined bench.

Necessity of fulfillment

Why is it necessary to pay special attention to this group of muscles? It's simple. The fact is that the standard basic exercises, such as bench press, squat with the barbell, deadlift, aimed at working out large groups of muscles, do not work out the upper part of the breast efficiently. Subsequently, there is a lag in the development of the pectoral muscle, which leads to a decrease in the dynamics of growth in strength indicators and makes the pectoral muscle less attractive.
Do not forget that to begin with, you need to gain the total weight of the body, and only then pay attention to individual muscles.

The development of the right bundle of muscles contributes to the bar press on the inclined bench head up, in this position stress is stressed on the indicated area. Another position - barbell press head down on an incline bench - promotes the elaboration of the lower part of this muscle group. Athletes, as a rule, use the bench press lying on an inclined bench up.

Technique of execution

The gaps should be chosen in such a way that at the lower point of the forearm they are located at a right angle to the rod, thus ensuring an optimal load and reducing the likelihood of injury. Usually, the grip is slightly wider than the shoulders.

It is recommended to perform the barbell lifting up on the incline bench with the partner, as in this exercise it is difficult to apply the chitening.

Exercise: remove the projectile from the rack and lift it to feel the load, inhale and slowly lower the bar in a straight line to the chest. Touching the top of the chest, take a short pause and squeeze the projectile up, exhaling. After the bar is squeezed out completely, repeat.
When performing the exercise, the scapula should be folded and pressed against the bench. A common mistake is the arching of the back, in this case the pectoral muscle is parallel to the floor, and the load shifts to the bottom of the chest, that is, the effect of both the usual bench press on a direct bench.

Nuances and advice

Professional athletes recommend setting the angle of inclination from 30-45 degrees.

Bench bar on an inclined bench 30 degrees - one of the common options for doing the exercise, a smaller angle of slope shifts the load on the lower part of the chest. However, it should be noted that the angle of inclination is "adjusted" individually for each, depending on the growth and structure of the muscles. If you set the bench more than 45 degrees, the lion's share of the load will shift to the deltoid muscles and spine, which is not a positive factor and indicates an incorrect exercise.

Do not forget about your legs: you need to rest your feet in the floor, providing a reliable support, in addition to the shoulder blades, pressed to the bench. After all, under a large weight of the bar, the body will slide down, especially at an angle of 45 degrees.

The hwat is usually chosen slightly wider than the shoulders: the narrow one involves other muscles, the wider one is already designed for the advanced athlete - the bundles connecting the pectoral muscles with the shoulder muscles are loaded.

Frequency of execution

Press the bar on an incline bench should be performed in 4 sets, 8-10 repetitions for each. It is advisable to resort to this isolation exercise no more often than once a week, more is undesirable, because the body needs rest for a full recovery. This rule applies not only to this muscle group, but to all as a whole.

Based on the program, the exercise is performed on the day of training of pectoral muscles, preferably after a classic bench press on a direct bench. An alternative is to arrange the dumbbell on the bench in the slope. Suitable in case the athlete is interested in the projectile or missing. However, in this case, you also need the help of a partner or coach. In contrast to the bar press, the insurance is carried out by pushing under the elbows, and at the end of the exercise it is necessary to help the athlete to lower the dumbbells.

Common Errors

The most common mistake of newcomers is the refusal of the help of a professional. Alone to make a training program is quite possible, based on articles from the Internet, but only a coach is able to supply the beginner with an exercise technique. Whether it is a bar press upside down on an incline bench or head up, it is necessary to perform the exercise correctly, otherwise the result will come to nothing, as well as enthusiasm.

Another gross mistake is overtraining. As mentioned above, the body should rest, because the training itself only starts the process of muscle growth, an important role is played by rest.

Of great importance is nutrition. Quality food fills the muscles with the necessary ingredients for further growth, development and recovery, regardless of which muscle group experienced the load: the upper thoracic or some other.

Frequent errors in this exercise

Stopping at the bench press on an inclined bench, the following row of shortcomings stand out:

  • Incorrect setting of legs. Legs should be placed wider than shoulders, bent at the knees and braced to the floor, providing a reliable support for the body.
  • Beginners often chase after a lot of weight, unconsciously trying to shine in the gym with their own strength indicators. You should not get carried away by this, in order not to forget about the goal to increase the volume of a particular muscle of the body. Great weight will come later, but first you need to do a great job.
  • Press the bar on an incline bench requires a strictly verified technique, at the bottom point it is necessary to touch the neck exactly the upper part of the chest. Beginners tend to lower the projectile to the lower part or even to the stomach, which is a mistake.
  • You should not "beat" the bar from the chest. Firstly, in this case it is difficult, especially in the exercise bar press on the inclined bench 45 degrees, secondly, it is fraught with injuries.

Helpful Tips

Using a bench press on an incline bench, you also need to monitor the condition of your own joints and ligaments, which are subject to mechanical stress and in addition to exercising in the gym. For athletes who have problems with joints, which is not uncommon, it is recommended to use special cuffs. And also do not forget about specialized drugs that restore and protect the joint tissue.

Do not neglect the insurance in performing the exercise, even if you only need help in removing the projectile from the rack. Own health is much more important than ambition, this should not be forgotten.

Summing up

In conclusion, it should be noted that every exercise should be carried out correctly, and for this, a training program must be considered and developed. Thoroughly verified actions are the key to the successful development of one's own body and the preservation of health in integrity and safety. You do not need to overestimate your strengths and abilities, in order to shine in front of others in the gym, because you can not be stronger than everyone, there is always someone stronger.

The only one to surprise the athlete is himself, each time overcoming the pain and fatigue on the road to success. And this is very difficult without carefully thought out and elaborated actions, as well as strict self-control.

Therefore, instead of long incursions on the Internet in search of unique effective programs, testing the material found on oneself and obtaining knowledge through own trial and error, it is better to contact a professional coach and work under his guidance.

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