Return to classic: army bench press – the right technique

Army bench press is one of the unfairly forgotten exercises, which almost no one does. It was once considered the norm. But now only a couple of people in the entire hall can perform it with the right technique, while talking about large weights it’s not at all is coming.

• How to do army bench press
  • Make a training program
  • Take a video of yourself
  • Progressive weights
  • Perform all repetitions the same way.
  • Trust the body
  • Training frequency
  • Take serious weights
  • Take your head back and don’t stick your chin out.
  • Grip width
  • Try a false grip
  • Hold the bar tight
  • Strain your whole body
  • Strong upper back muscles
  • Powerful legs
  • The mightiest latitudes
  • Barbell closer to the center of gravity
  • Don’t lean back
  • Be careful when doing bench press
  • Don’t slouch
  • The role of the rotator cuff
• Supporting exercises
  • Muscle Cheating – Switching to Dumbbells and Fat Vultures
• Equipment

How to do army bench press

The growth of the working weights in the army bench will provide advantages in the form of additional load on the core, balance training and progress in bench press. This exercise will also set you apart other athletes in the gym.

Make a training program

Thoughtful selection of exercises is of great importance. If you really want to improve performance and build muscle a lot, you can’t train “in the mood” and expect a result. Iron does not like loafers. Adjust my strength training for my whims – I wouldn’t look close as I am now. So that make a training plan and note the progress.

Take a video of yourself

In addition to recording the results of classes, it is worth recording on video at least some of their working approaches. This is more comfortable track changes in shape and visible development. It is also very a useful tool that clearly demonstrates all the weaknesses and errors in technique.

Progressive weights

It is impossible to develop muscle strength without increasing weights or quantity reps in the approach. To make your body stronger, try every hang an additional 2.5 kg per week on your bar.

Perform all repetitions the same way.

When during warm-up approaches you give all your best and at the most intense working reps, your body adapts to the load, learning the correct and safe exercise technique. Similarly, not observing the correctness of the exercise when warm-up, you risk the quality of work approaches and your own health.

Trust the body

Moving to frighteningly heavy weights, you must believe in your own strength. You have shed a lot of blood and sweat to achieve perfection in specific exercise. Therefore, if you drive away unnecessary thoughts and just reap, you yourself will be surprised at what you are capable of.

Training frequency

I came to the conclusion that two bench workouts per week is quite enough. Try practicing twice a week with at least two days of rest between them, and watch your reaction body. You can work with large weights once a week. But some progress in bench presses is very difficult, therefore it is more effective for them there will be a two-day program.

Take serious weights

Make friends with a heavy army bench press. I found that big weights and a small range of repetitions give the best result. For me more comfortable doing 5 repetitions in one approach. Sometimes I squeeze weights take it easy more times. Experiment with different schemes of approaches and repetitions and choose the most suitable for you alignment.

Take your head back and don’t stick your chin out.

If you follow the correct army bench press technique, then your the face will move forward, crossing the trajectory of the neck. Of their I teach my wards to move my head back without exposing chin up. I broke my chin more than once before adapted to this technique.

Just imagine a chicken retracting its neck and head by moving them backward. If you are a lover of cheering on your chin, try this method. I guarantee that you will appreciate it.

Grip width

The width of the grip in the army bench is more complicated than in other exercises. It can only be determined by trial and mistakes. Start by extending your arms in front of you and grab bar in this position. The width of my grip here is practically coincides with a bench press with a narrow grip. This is nightmare, but to me like that more comfortable.

If you think your grip is too wide, then rather of all, the way it is. The wider the grip, the more shoulders are loaded. After all, this is a basic exercise, why break mechanical balance?

Try a false grip

If you don’t know what a false grip looks like, take a vulture in the usual way, and place your thumb on the other side of it in a row with the rest of the fingers. Better to see once, so I I will show you exactly what I mean.

I use my rubberized bodybuilder for stretch marks. The the method allows you to hold the bar a little closer to the center of gravity.

Two reasons to apply a false grip with caution:

• The vulture can easily slip out of your hands and fall. That is why It is often forbidden to press while lying with such a grip.
• You can dislocate your wrist. In case of negligence, you Feel increased tension in the wrist.

False grip allows you to increase the strength of the press. If you or yours acquaintances see that this is not so, then the reason should be sought in something friend.

Hold the bar tight

If you hold onto the bar more firmly, it will cause a reaction throughout body, stimulating the contraction of the remaining muscles. This will eliminate excess body mobility during exercise. Awkward relaxed posture may result in injury or a fall of the barbell on the head athlete.

Strain your whole body

The more you strain the muscles of the body, the more powerful the bench press will turn out. Stable and tough position allows you to exert great strength.

“Chest point up, squeeze buttocks, strain quadriceps and press ”

For maximum bench press strength and perfect shape, remember these are simple setups. A forward chest helps maintain body position, in which the bar will be almost at the very center gravity, providing the best leverage.

Tight buttocks and tense quadriceps won’t let you swing, thereby simplifying your task. Your body will be motionless and monolithic, which will provide a perfect bench press technique. Strong press = stable core = good.

Strong upper back muscles

“A pumped back will help with any bench press.” – Jonathan Byrd (Jonathan Byrd).

In short, lean on various traction.

Powerful legs

The developed muscles of the legs play the role of a reliable foundation, relying on which you will push the bar. A strong body is built from below up. Do not miss a day of feet.

The mightiest latitudes

The power of the widest first of all affects the bench, therefore Be sure to pull yourself and do not neglect the rods. Than the more trained your back, the more you squeeze. Take an empty vulture and Feel how the latitudinal tense when lowering it. Find the most optimal amplitude and work in it.

Barbell closer to the center of gravity

By positioning the bar almost above the stop level, you can achieve better bench press. Watch the athletes with the right technique of the army bench – they skillfully balance, immediately “substituting” the head directly under the bar.

Jerk and jog presses are two Olympic exercises in whose center of gravity plays a key role.

Don’t lean back

If you watched a sports run video on YouTube army bench, you probably saw cranks so bending back, which seemed like their back was about to break in half. Leaving the body back changes the dynamics of the exercise, making it more like a bench press on an incline bench than a base bench shoulder exercise.

By distorting the technique, you can of course squeeze more, but this It will not contribute to the progress in the army bench. Not rock the case if you are not going to cheat or get injured in the end.

Be careful when doing bench press

Bench press is a great exercise. But when doing army bench try not to help yourself with your feet. Bench press it is nothing but a kind of army bench press, actively involving legs.

The only case where a kick is allowed is last unimaginably difficult repetition when training army bench press. You can also use this trick, not in earnest overload the muscles. Do not forget to strain your whole body and watch out for technique if you really want to succeed in the army bench press.

Don’t slouch

Due to the presses, the pectoral muscles become pinched. It makes shoulders turn inward and go forward, which spoils posture. In addition, shoulder pain and others may develop. troubles that turn training into hellish torment and into long term result in injury.

Stretch your pectoral muscles and shoulders as much as possible. So you take care of the health of your shoulder muscles and let them keep correct position during bench press. This is determined by the benefits. traction exercises for various bench presses. The body functions better in conditions of muscle balance.

The role of the rotator cuff

I was always lazy and did not pay due attention to working out muscle rotators of the shoulder. I paid for my ignorance with an injury recovery after which it took more than a year before I was able to get back into shape and reap big weights again. Health shoulder mobility and good balance of the rotational cuff of the shoulder should be your first priority if you plan to keep athletic form for many years.

Supporting exercises

Additional study of the muscles involved in the army press, includes any exercises that strengthen the shoulder girdle and supporting his health. Muscle rotator training will help you. shoulder, front, middle and back deltas, dynamic stretching, bench press sitting and volume increase exercises shoulder movements. You can practice Arnold’s bench press when you go to hall next time.

Muscle Cheating – Switching to Dumbbells and Fat Vultures

Changing sports equipment contributes to stability shoulder joints and progress in army bench press. Try to enable in the training program, dumbbell bench press and exercises on balance, working out each side separately.

It is worth thinking about the alternation of vultures of different diameters and forms if you have access to them. All this diversifies your training, add dynamics to them and improve bench presses.

Equipment

Auxiliary equipment in the form of wrist bandages and the athletic belt will protect you from injuries during the bench press. Couple high-quality shoes with hard soles will also become profitable acquisition.