Costing a press of a bar from a breast is one of the most popular exercises known for not one decade. Exercise is one of the most effective and easy ways to achieve the correct sports figure as only powerful shoulders give the chance fully to reach ideal proportions of a body. Except that as not strong and brawny shoulders can help to be distinguished to the man from friends and acquaintances.
However not many even experienced athletes own ideal technology of performance of this exercise, only reliable knowledge of how it is correct to lift a bar standing will help not only to achieve excellent results, but also to avoid severe injuries of a humeral belt.
Therefore today we will open all secrets of the correct technology of performance of an army press and also we will consider cunnings of its correct performance.
Description and advantage of exercise
The army press is quite widespread both among beginners for today, and among professional athletes as it is included into the list of general power exercises. It means that during training process except the main muscles the loading is distributed on several groups of muscles at once.
As a result of complex influence on a body the general strengthening of all humeral muscles is reached and also there is an additional strengthening of a bearing and a back.
Whether you know? To this day the Soviet weight-lifter Vasily Alekseev is considered the champion in an army press. The athlete set a world record on the maximum mass of a shell with figure of 236.5 kg.
According to the legend existing in world sport, this exercise as independent arose far over the ocean where the press still carries the name "Military press". The American military long time looked for universal exercise which will help their soldiers to keep ideal shape.
Throughout long search the complex of movements and a shell by means of which it was succeeded to reach necessary training process were picked up therefore soldiers managed to develop all necessary muscles for performance of fighting tasks.
For today raising of a bar over the head with load of shoulders became so popular that many professional athletes developed own technicians of its performance, but also there was a mass of its variations. Therefore in modern sport the press is used both as basic and as exercise of the localized impact on a certain joint or muscle.
Besides, many athletes decided on to simplify a little an army press therefore it is carried out in a sitting position, and replace a bar habitual to all with usual dumbbells.
As a result of it it was succeeded to extend exercise not only among visitors of professional halls, but also among adherents of modest house sports corners.
Also it will be interesting to you to learn more about such exercises as the French press lying, bendings of hands on Scott's bench, a pullover with a dumbbell lying, leg extention on the exercise machine, a pullover with a bar lying, the Romanian draft with a bar, stanovy draft on direct legs, thirst of a bar for a belt in an inclination.
What muscles shake
The soldier's press as complex exercise is directed to involvement of the main groups of muscles of an upper body of the person. At its correct performance it is possible to reach uniform development of muscles of a humeral belt and also back muscles.
Let's consider in more detail what muscles are involved at this exercise as most of young athletes can not know what muscles work at an army press standing.
The main
The main involved muscles in exercise it:
- front head of the delta: is in front and partially is located above on a shoulder joint;
- average head of the delta: is located in the top part of a shoulder joint;
- nadostny muscle: the muscle which is located at the top of a back, fastening to a humeral bone and covered with the delta and a trapeze.
Additional
Muscles assistants of the main muscles are:
- trapeze: a large muscle which is in the middle of the top half of a back;
- tricepses: are concentrated at the top of a hand on its back party;
- the muscle raising a shovel: is on the back of a neck and it is covered with a trapeze;
- top part of a big pectoral muscle: is in the top part of a thorax;
- klyuvovidno-humeral muscle: it is located on an internal part of top of a hand and fastens to an extreme part of a shovel;
- front gear muscle: is over edges and covers their side part;
- muscles stabilizers: distinguish from them the top part of muscles of hips, buttocks, press muscles (help to hold a body in horizontal position during exercise execution).
As well as how many times to do
The correct technology of performance of any power exercise — guarantee of good results and absence of injuries, it belongs also to an army press. Besides, this type of exercise is quite dangerous, first of all, thanks to full horizontal position of a body.
Whether you know? Costing a bar press from a breast it is considered one of the most injury-causing exercises. For this reason, in 1972 this exercise was excluded from the program of competitions of the International federation of weightlifting as in a pursuit of weight the great number of athletes received the most serious problems with health.
Therefore, both beginners, and experienced athletes quite often injure area of a waist, shoulder joints that leads to the wearisome and long period of restoration.
Correct technology of performance
Exercise should be carried out at the beginning of the training. It is connected with the fact that its performance demands a huge number of expenses of energy therefore qualitatively to pump over muscles, the beginning of a training when the organism is vigorous and full of strength is necessary. Performance of a press needs to be begun with careful warm-up. For this purpose it is necessary to knead not only all body, but also to make careful target warm-up of a humeral belt. It will help not only to reach the correct loading of a body, but also to protect muscles from spasms, stretchings and other injuries.
After warm-up it is necessary to prepare a shell. For this purpose choose the convenient length of a signature stamp, hang on it a certain number of weight (depending on sportswear and the purposes of exercise).
When the signature stamp is built, carefully check reliability of all fastenings, technical condition of a shell and fix it on racks. Further approach a bar and undertake it strong, hands have to be a little wider than shoulders.
For this purpose it is possible to use hints on a signature stamp in the form of special notches. The successful fellow of hands has to be 3-4 cm wider from each party, than the general width of notches. The body has to be in a comfortable position.
Important! Costing a press of a bar it is necessary to carry out by means of a standard bar, the shortened signature stamp for this purpose does not suit for a biceps. Otherwise exercise can end with a severe injury.
In the reached situation, establish legs on width of shoulders, in parallel each other and slightly bend knees. The back has to have also correct situation. For this purpose it needs to be leveled, and slightly to curve a waist forward, the head and a neck at the same time have to be recorded and directed forward too.
Further it is possible to begin exercise, for this purpose it is necessary to strain all muscles of a body, to remove a bar from racks and to put it on the top part of a pectoral muscle, is closer to a neck.
Before rise it is necessary to make a deep breath, as much as possible to strain muscles of buttocks and a press then the bar can be raised over the head.
At the same time the signature stamp has to pass most close to a chin and a nose, but at limit distance at which it will be impossible to injure these parts of a body.
Important! When performing an army press, elbows in the maximum top position of a shell have to be slightly bent, otherwise you can injure them or even to lose control over a bar.
The press of a bar has to be made on an exhalation with an easy inclination forward. After achievement of the maximum top point it is necessary to record position of a body for 1-2 seconds then the shell can be lowered in extreme lower situation. It is necessary to lower a signature stamp with a weight smoothly and softly, without breakthroughs, otherwise injuries of a chest part of a body not to avoid, at the same time it is necessary to make a deep breath. After performance of a certain number of repetitions, the bar needs to be returned to a starting position then it can be returned accurately on racks.
During exercise of the movement have to be smooth, but accurate, without the slightest deviations from ideal amplitude. At the same time the body has to be in a comfortable pose and not have painful feelings.
Number of approaches and repetitions
Costing the number of repetitions and approaches of a press of a bar with load of shoulders directly depends on what purpose is put down before exercise and what is planned to be reached after its long performance.
In this question it should be taken into account also the level of sports training of the athlete as the general training experience of the person can level indicators quite strongly. But to facilitate information for perception, we will provide average data. As is well-known from the general rules of the organization of training process, for achievement of the maximum power indicators it is necessary to select the weight which will allow to carry out up to 5 repetitions for approach.
Increase in number of repetitions in the ranges from 6 to 10 will give the chance to develop at the athlete the maximum indicators of endurance and quite good power preparation, and increase in repetitions up to 15 will help to achieve an ideal relief of a body and to burn the number of excess fat deposits to the maximum.
The number of approaches strictly is defined on the basis of level of training of the athlete. Beginners with the general continuous experience of occupations in the hall till 1 year are not recommended to carry out more than 3-4 approaches of exercise as it can end it is very deplorable for the general state of health.
It is important! If you started exercise performance for the first time, it is not recommended to load a body with huge scales. Try to carry out at first no more than 3 approaches with an amplitude of 10-15 repetitions, it will help to prepare effectively a body for work with serious weight in the future.
Experienced athletes can increase this figure. If you play sports long ago, then for a press of a bar standing it is possible to carry out about 4-6 approaches throughout a training.
Contraindications
Exercise has a huge number of contraindications as during its performance there is serious load of an organism. Therefore the army press is intended for absolutely healthy athletes with the high or average level of physical training.
Exercise, first of all, is contraindicated at any pathologies of a backbone and joints (especially humeral) as the main loading of a shell is the share of these parts of a body.
Besides, it is not recommended to carry out a press from a breast with any pathologies of a cardiovascular system, and especially at:
- heart failure;
- aorta koarktation;
- to aneurysm;
- prolapse of the mitralny valve;
- cardiomyopathy;
- insufficiency of valves with a regurgitation.
Councils and recommendations from advanced bodybuilders
Because exercises with a bar are quite widespread and popular, for today there is a mass of recommendations and descriptions which, according to the statement of their authors, are the indestructible truth.
Unfortunately, most of them is created by the amateur athletes who are not up to the end informed on all processes happening in an organism during execution of power loading.
Besides, as the organism of each person differs in specific features, often the recommendations of the certain athlete do not bring special effect for the others.
Therefore we analyzed all existing comments about an army press only from professional athletes whom we will share a little below.
Widespread mistakes of beginners
Often when performing an army press both beginners, and experienced athletes make the same mistakes.
Among them, the most widespread are:
- insufficient warm-up of a humeral belt therefore there are difficult injuries;
- injury-causing position of the case at which the natural "S-shaped" shape of a backbone is broken;
- wrong position of a shell in the top point (excessive inclination back or forward);
- ryvkoobrazny movements of the athlete at exercise, especially with heavy scales;
- uneven hobby of weight of a shell during sports process.
Important! In operating time with serious scales it is necessary to use a special wide sports belt as it is only in that case possible to give to a waist the correct situation and to avoid severe injuries.
Nuances and cunnings on performance
Each athlete has the secrets which do performance of a press standing not only more effective, but also less injury-causing. Today we carefully analyzed all subtleties of this exercise and consolidated all most widespread recommendations to several clear points:
- it is strictly forbidden to relax back muscles, otherwise the athlete can lose balance and control over a shell;
- to give additional firmness to position of a body it is necessary to push slightly forward one of legs;
- for performance of an army press it is necessary to use strong and comfortable footwear. For this purpose best of all shtangetka will be suitable for weightlifting or sports shoes with an equal and dense sole;
- attacks or lowerings are forbidden, otherwise muscles of a shoulder joint will not receive necessary loading;
- costing a press it is the best of all to combine with the general training on development of shoulders and hands, it will help to gain the greatest effect of exercises;
- in case you are afraid to carry out this exercise, it is possible to replace army a press by means of a training on Smith's exercise machine.
In general, an army press standing - it is one of the best exercises for achievement of strong and relief muscles of shoulders and a back.
However it is necessary to carry out it, strictly following all rules and sequence of performance of stages.
Therefore if you are not sure of the physical training, pay attention to simpler exercises, it will help to prepare seriously a body for a press standing and to avoid spine injuries and joints.