As it is correct to do a press of a bar lying narrow hold

Among a set of exercises which are specially developed on study of tricepses the special efficiency is rendered by a classical press of a bar lying narrow hold. Without this exercise it is almost impossible to achieve an ideal hypertrophy of muscles and to construct really powerful, massive triceps. However the press a bar renders the efficiency only at its competent performance. How to make exercise that the training was the most productive, let's understand.

What muscles work

Press of a bar lying by means of narrow hold - it is magnificent option of loading which allows to increase the volume and massiveness of a triceps. At the correct way of execution the most part of loading is distributed on tricepses rather on its longest bunch which least of all gives in to a power training.

The bar passes more than a half of the movement exactly thanks to work of a triceps that gives the chance to make it stronger and large. Considerable loading is also undertaken by lateral and medial bunches thanks to what the enormous jump in development of group of muscles of a hand is made.

In cooperation with tricepses big muscles of chest department in addition function. However it is necessary to remember that at wider successful fellow and assignment of elbows on the parties, they take away the main load of themselves. At a press of a bar lying also deltoid muscles and muscles of a forearm are involved. Small static load during making of exercise is received by the muscles bark which are responsible for stabilization of a human body.

Whether you know? Today exercise a press lying is separate discipline in a traditional press where compete on a raising of the maximum weight.

Variations

There are various variations of a press lying narrow hold therefore being engaged in pumping of a triceps, it is possible not to be limited to classical execution, and to apply other types of exercises:

1. Classical press. It is done lying on a back, on a horizontal bench. When making exercise the bar is located on outstretched arms, over pectoral muscles. At a breath the bar falls by a breast, and then is back squeezed out on straight arms.
2. In Smith's sport car. Such trainings perfectly will be suitable for beginners. They allow to focus completely on study of a triceps, without wasting efforts to deduction of a signature stamp in balance as all movements in in this car are carried out on the set trajectory.
3. Press a bar on a bench with an inclination. The press on a bench with an inclination allows to pump over perfectly the top and lower groups of muscles, at the same time, the main end of a bench is higher, the top department and vice versa is loaded more.
4. Press of the EZ bar (bent) by narrow hold. Such press is considered anatomic correct, it gives the chance to work a long bunch of a triceps, in particular, its bottom. The press with an EZ signature stamp can be done in several options: sitting or lying.

As it is correct to do

It should be noted that a big half of those people who come to gym have quite poor concept how the press of a bar is correctly carried out lying by means of narrow hold. And it is absolutely vain, in this case it is necessary to pay attention to all aspects and the slightest details, beginning from arrangement of elbows and finishing with situation a foot.

Examine the best exercises for study of a triceps.

Width of the successful fellow

Hold in similar exercise though is not the most important aspect, nevertheless is responsible for group of muscles which will be studied. At too wide successful fellow it will be quite difficult to put a triceps as at such position the main load is placed on muscles of chest area into operation.

As much as possible to load a triceps, it is necessary to take a bar a little already width of shoulders, at the same time, during lowering of a signature stamp, there should not be discomfortable, especially painful feelings in elbow joints and brushes. In parallel with it too narrow hold gives high load of elbows and brushes and does not allow to hold them at the necessary level. The similar arrangement of hands can lead to damages and injuries of joints and also formation of such disease as a gigroma.

Important! Training in a press lying with a big weight, in order to avoid injuries and stretchings it is recommended to use the supports for wrists made of rigid, but elastic material.

Technology of performance

The press a bar is quite injury-causing exercise therefore it should be carried out carefully, adhering to all technical instructions. The correct technology of performance of a press lying a bar narrow hold consists of the following stages:

1. To prepare a bar, to load it with necessary amount of pancakes, depending on physical training of the person.
2. To take a launching site on a sport bench: to be located horizontally on a bench, to direct the person up, firmly to record legs on a floor covering. The signature stamp has to be placed at the level of a nose bridge.
3. To put hands on a bar narrow hold, is slightly wider than shoulders, to remove a shell from persistent racks, on outstretched arms to hold over a breast.
4. On an exhalation slowly to lower a bar so that it concerned the lower area of a breast. At the same time elbows need to be held most close to the case and to watch that they did not part in the parties.
5. Without pauses, on a breath it is sharp, a powerful push to squeeze out a shell by effort of tricepses in an initial position. At the same time in the topmost point completely to straighten hands in elbows that it is the fullest to stretch a triceps.
6. To do exercise the required number of times.

Video: The technician of performance of a press lying narrow hold

Number of approaches and repetitions

The number of approaches and repetitions will depend directly on the training purposes. If the purpose consists in:

• to loss of weight, drying of hands, then it is necessary to make 2–4 approaches till 15-25 times, with a break for rest to 2 minutes;
• gain of weight, a set of volumes, then it is recommended to execute 3–6 approaches till 6-12 times, with an interval on rest 1–4 minutes;
• development of force and development of endurance, in such cases it is necessary to make 2–6 approaches on 1–5 times, with a pause between approaches of 3-7 minutes.

That the training rendered powerful advantage and was at the same time not really monotonous, experts recommend to change periodically the weight of a shell and number of repetitions. However it is impossible to go beyond certain values.

Whether you know? A world record in an equipment press lying belongs to Ryan Kennelli, the American athlete who could squeeze out 486 kg. Record world levels in a bezekipirovochny press were reached by American Brian Sayders. Its weight was 352.5 kg.

Practical recommendations

Often difficult it is from the first correct to beginners to make a press narrow hold therefore at its performance they should pay attention to technical nuances and to study the most widespread mistakes arising during the work with a shell.

Widespread mistakes of beginners

Any exercise has only one option of the correct execution and dozens — wrong. Many athletes when performing such press make a number of technical mistakes which can be avoided easily:

1. Too big weight. If weight on a bar very big, then exercise because of high loading is carried out a priori incorrectly. Instead of slow, smooth, raising of a shell is carried out by means of breakthrough and a bend of all body, at the same time the bar begins to shake not on the required trajectory, and waves. The same happens also to lowering of a signature stamp when it just flops on a breast and jumps aside from it a little.

The French press will help to increase force of a triceps and its volume lying with a bar.

At such performance of exercise exists big rislsk injuries of joints and ligaments, up to shoulder dislocation. Besides, the bar falls below, the more loading falls on shoulders, and the it is less — on a triceps.

2. Incorrect arrangement of elbows. To a great extent degree of load of tricepses will be defined by arrangement of elbows during performance of a press. Elbows have to be most pressed to edges, not part in the parties and move strictly in the direction up/down.
3. Width of the successful fellow. Athletes often perceive narrow hold very literally and try to establish hands almost closely to each other. However at such situation it is impossible to hold elbows and the case correctly. Ideal width level slightly already of shoulders is considered. It is convenient to distribute width on the notches located on an internal part of a signature stamp.
4. Basin separation. During exercises often there is a separation of a basin and buttocks from a bench that, in turn, creates undesirable load of intervertebral disks and leads to coordination loss. It is also impossible to tear off from a bench a nape as such separation affects an organism the same way.
5. Use of locks of different weight. It is the moment to which very few people pay attention, however it is necessary to remember that even the slightest deviation in 200–300 g in the weight of locks can provoke balance loss, especially on the last repetitions. During performance of a press one hand will not be able to squeeze out completely weight, and the bar will leave to the right or to the left.
6. Wrong breath. During the training it is necessary to pay attention to the correct breath.

Important! When raising a bar do an exhalation by means of a mouth, when lowering — a breath through a nose. Not on the contrary!

Nuances and cunnings on performance

Professional athletes advise when performing a press lying a bar to adhere to some recommendations which allow to make a training of the most effective and productive:

1. It is not necessary to lower a shell on the middle of pectoral muscles: such position, in terms of triceps anatomy, is unprofitable for a muscle as it considerably limits its force. To load as much as possible a triceps, the signature stamp needs to be lowered in the bottom of a breast.
2. It is impossible that elbows parted in different directions: they have to work up/down only along a trunk.
3. During a press it is impossible to tear off a basin from a bench as it is capable to lead to a spine injury.
4. If during the training the discomfort in wrists is felt, then it is recommended: first, to check width of the successful fellow, and, secondly, to replace a direct signature stamp with curved.
5. Before performance it is necessary to do surely easy warm-up to warm muscles.

What it is possible to replace with

Professionals claim that any other exercise on a triceps cannot compete on effectiveness and effect with a press narrow hold. But for the beginning athletes the similar exercise can be quite heavy in the technical plan. In such cases it is possible to solve a problem, having replaced a press with other variations:

1. Push-ups from a floor narrow hold. Traditional push-ups from a floor or a bench narrow hold allow to pump over perfectly a triceps, even in the conditions of the house. However a lack of such training is restriction of loading with body weight of the person.
2. Press dumbbells. The bar can be replaced with dumbbells, to make presses narrow hold on a bench with an inclination or located in horizontal position. Minus of exercise some complexity in control of movements is considered.
3. Push-ups on bars. Similar push-ups give an emphasis on a triceps head if to make them with elbows, as close as possible to a trunk. To increase loading, it is recommended to carry out push-ups with the shortened amplitude, at the same time elbows need to be kept a little bent.
4. Return push-ups. Such exercise will allow to pump over properly muscles of hands and to make them visually more massive. Push-ups need to be made in the biggest amplitude, lowering a basin as low as possible. Except tricepses, the return push-ups indirectly influence delta and a press.

Similar exercises are capable not only to become an alternative of a press lying, but also can be great addition to an effective training.

Learn how it is correct to carry out the return push-ups.

Press of a bar lying narrow hold not for nothing is classical exercise on study of a triceps. It allows to pump over qualitatively this group of muscles and also to quickly build up the muscle bulk and volume. However correctly to put a triceps into operation, it is necessary to study attentively technology of performance of a press and to focus on the slightest details, such as width of the successful fellow, position of elbows, correctness of breath.