Sit-on bench press: tips and rules

A sporty fit figure, voluminous musculature, well-expressed muscle relief is the dream of almost every man, from a teenager to old people. Examples of Arnold-Terminator and Rambo-Stallone, as well as other "kachkov" -culturists are attractive for many generations of the stronger sex. But no matter how unattainable the coveted image did not seem, nothing is impossible if you introduce appropriate training and a strong friendship with the sport into the system.

Working with the barbell

The bar is one of the universal sports equipment, with which you can train the muscles of the torso well. For this, there are many techniques and types of exercises. We will discuss one of them - bench press sitting.

The bar can be pressed from three basic positions: standing, sitting and lying. In each one you can see your own complexities and advantages, some or other muscles are involved, both basic and secondary. The main load during training falls on the shoulder girdle and its deltas. However, it is in the sitting position that working with the bar helps to purposefully process this group of muscles, give it the main attention, work out its weak spots, while the main torso gets some respite.

The most important exercise - bench press sitting from behind the head. On the one hand, performing it, you should be extremely careful. Many injuries happen to athletes with insufficient technical training for this particular exercise. On the other hand, careful and competent execution of it makes it possible in a short time to increase the strength and mass of the middle deltoid muscles.

If the task is to strengthen the shoulder joints, work out the rotational movements of the hands, develop the upper "floor" of the chest and the front deltas, ideally suits the bench press sitting from the chest.

This exercise is necessary not only for professional weightlifters, but also for those athletes whose hands, their strength, are an important factor: basketball players, volleyball players, gymnasts, swimmers, etc. And just those people who are seriously concerned about the state of their figure, is equal to As well as health in general.

Tips and Rules

So, in the exercise "bench press sitting", the deltoid anterior muscle and the middle, rotational muscles of the shoulders take an active part . With the systemic approach, shoulder volumes and shapes are formed. Doing it, you should follow some rules:

• Testing should take place at the beginning of the workout;
• It is recommended to do 3-4 approaches in one lesson. In each approach, 6 to 12 repetitions are performed;
• To consolidate the result, the "bench press sitting" exercise should be continued with dumbbell presses in the same position, as well as dilution of hands with dumbbells in front of themselves and inclines with breeding;
• Work with the barbell should be carried out smoothly, without jerks and rushes, otherwise you can cause serious harm to the spine. The legs act as natural shock absorbers at the time of exercise. This allows the trainee to some degree of security at the time when the bench press is sitting;
• The washers on the projectile should not be too heavy, especially during the first training. A large load can outweigh the athlete, and that threatens to fall backward. In order to keep the barbell handier, its neck should be clasped not only with the palm, but also with the thumbs;
• The barbell should be run to the maximum possible height and at the same time straighten the arms completely: this will give the opportunity to inform the muscles involved the necessary level of load and ensure their development.

Naturally, the build-up of muscle mass is a gradual and purposeful process. In addition to systematic studies, he suggests a certain diet and behavior. Strict observance of them is one of the pledges of a positive result.