In order to understand how to pump up the side press, you need to figure out what it is. Out of ignorance, the lateral press is usually called the external oblique muscles of the abdomen, located from the armpits to the femurs. At first glance, they resemble oblique stripes.
Athletes very rarely pay attention to training these muscles, as well as the press itself. The thing is that the abdominal muscles are involved in many basic exercises, such as squats with a barbell, deadlift, bench press, etc.
But if suddenly you want to develop the oblique abdominal muscles, then the complex below is for you.
How to pump up the lateral muscles of the press?
Many girls think that by developing the oblique abdominal muscles, they will achieve a thin waist. This is not entirely true. Just think, how can you reduce the waist by increasing its muscles? Exercises for oblique muscles will allow you to make the torso stronger and toned, but not reduce the waist.
The advantage of developed oblique muscles is that they will help create a corset for the lower back, which will protect you from injury while lifting heavy weights.
Our set of exercises for the oblique abdominal muscles will consist of only three exercises:
- Incline with dumbbells
- Lying leg raise
- Sitting torso twists
Tilts with dumbbells. Torso with dumbbells is the answer to the question "how to pump up the press with dumbbells?". Doing it with weights is necessary in order to better engage the muscles. We take dumbbells in our hands, stand up straight. We alternately tilt to the right and left. It is necessary to perform 3 sets of 10-15 repetitions in each direction.
Lying leg raise. This exercise is also based on the function of the oblique muscles - flexion of the body. Lie down on the floor sideways, with the elbow of one hand resting on the floor, and the other hand is placed behind the head. Raise your legs and body, as if bringing them closer. Do 3 sets of 10 reps on each side.
Sitting torso twists. This is the last exercise, which is based on such a function of the oblique muscles of the abdomen as turning the torso. It is better to perform it while sitting, as this allows you to fix the pelvis, make it motionless. Sit on a bench, put a gymnastic stick or bar on your shoulders. Make turns left and right. Weight is needed to spin you and create resistance. Do 3 sets of 15-20 reps.
Perform the complex twice a week to achieve the development of the oblique abdominal muscles.