Squats with a barbell on the chest: technique

Squats with a barbell on the chest - one of the most effective and simple ways to keep yourself in great physical shape. Thanks to such exercises, you can not only lose weight, but also build muscle mass, tighten the hips and buttocks.

What muscles are involved?

Better exercises, probably, not to be found, than squats with a barbell on the chest. What muscles work and are involved in this, the athlete will feel after a short load, among them the quadriceps, buttocks and spinal musculature.

The greatest pressure is precisely on the quadriceps muscles of the thigh, which are some of the largest in the human body, is also involved in work and semimembranous with semitendinous.

At the moment when the athlete is in the upright position with the barbell on his chest, all the spinal musculature is activated, which makes it possible to hold it in this position.

And when there is a moment of squatting, then practically all the leg muscles participate in this , in order to stabilize the exercise and position of the body.

Where to start squats?

The squats with the barbell on the chest should be started first without weighting, in order to work out the muscle memory. Such exercises can be performed immediately before the main workout or in the morning. As well as before any power work, it is first necessary to warm up. For this case, the best squats are best.

It is necessary to understand one very important nuance. In the event that as a warm-up squats with a barbell on the shoulders are chosen, they can be considered as separate exercises. This is due to the fact that often warm-up weight in this case is 90%, and sometimes even 100% of the one-time maximum. Despite all this, this approach to training is considered the most optimal, thanks to which already in the breast squat will be much better indicators.

Squats with a barbell on the chest: how to properly carry out?

There are some techniques and techniques by which you can learn how to do the exercises. For example, squats with a barbell on the chest should be performed exclusively at a right angle. But it is worth noting that this council will be relevant only for beginners. This is due to the fact that they have poorly developed gastrocnemius muscles, and because of this it will be very difficult for them to perform a full squat and not to rise on their toes.

The rule of the right angle can be disregarded if you are able to perform the squatting as deeply as possible and do not tear your feet off the floor.

The maximum possible (full) squat is very useful, as it is observed:

• Getting rid of surplus fat mass, together with this muscle building occurs as quickly as possible;
• Improves metabolism;
• Working out the maximum possible number of muscles.

Squats with a barbell on the chest: technique

On the simulator it is necessary to set the neck to a level slightly below its collarbone, then it is necessary to sit under it in such a way that the neck is on the front deltoid muscles. Hands should be slightly larger than the width of the shoulders, palms look up, as if under it, elbows slightly shifted forward. The legs should stand on the width of the shoulders, you can do a little more, while the pelvis and the feet should be under the bar. Now, straightening up, we take the starting position.

It is necessary to inhale and, without exhaling, try to sit down slowly. The pelvis moves back and forth. Once the hips become parallel to the floor, you can immediately begin to climb up, without delay and fixation in this position. After the so-called dead point passed, that is, when the peak was passed, you can do an exhalation.

Repeat can be done after a short pause.

It is very important not to round the back when doing the exercise, even if there is no way to go down to the bottom, it is best to start lifting earlier. After a certain amount of training, when the muscles get stronger, you can do the exercise to the end.

By the way, it is due to the delay in breathing that the spine can be held in the correct position. To avoid injury to the waist, you can not move your head to the sides and lower your chin down. All the time during the exercise you need to keep all muscles in a tone.

Improper implementation: consequences

To be honest, hard exercises are squats with a barbell on the chest. Benefits and harm from such physical education go side by side. Undoubtedly, doing sports mostly brings only positive moments. But if you work with such a large weight and neglect the safety rules and technique of the exercise, then you can doom yourself at great risk. In this case, you can severely injure the spine, knees and lower back. But if you work out all the movements and bring them to automaticity, then you can very quickly and strongly strengthen many muscles in a complex way.

In no case should you neglect the correct technique of squatting and choosing the optimal weight for yourself. During the exercise, you can not tear your feet off the floor, and during lifting with a neck you can not climb on your toes.

Tips for Strengthening and Developing Muscle

Squats with a barbell on the chest should be performed in the tension of the muscles of the back. At the same time, if the athlete has just come to this exercise, it is necessary to adhere to some recommendations regarding the optimal working weight. So, for women who only came to the hall, the recommended weight is not more than 15 kg, with a repetition of 8-12 times. For male beginners, the working weight can be up to 30 kg, up to 15 repetitions.

During the exercise, the body must not deviate to either side. It is necessary to go down as slowly and carefully as possible, and to rise a little faster.

Important:

• In order to be easier to keep the bar with working weight, you need to have your elbows as high as possible;
• If during the execution of the exercise there is a goal to more work inside the thighs, then it is necessary to keep the legs wider, but not lose balance;
• When the legs are set as narrow as possible, the front part of the thigh will be worked out;
• During the low squatting, the back of the thigh is more involved.

In order to increase the load on the gluteal muscles, the athlete must perform frontal squats.