Exercise is one of the basic for working on muscles shoulder girdle. During movement, the front and medium bundles deltoid muscles. When performing the exercise, you increase the strength and volume of your shoulders, train endurance. Any of the barbell overhead press variations is effective exercise while observing the technique of its implementation.

Bench press from behind the head

The barbell press from behind the head is a basic exercise for working out the muscles of the shoulders, in particular the middle and front bundle of deltas. There are several options for doing this exercise, the safest way is sitting on an incline bench in the Smith machine. In this article, we will talk about the correct technique for performing a bench press with a barbell and about the load on the target muscles. Carefully monitor the correct position of the hands and forearms to avoid injury.

The correct position of the hands on the bar:

When performing the exercise, you should choose medium grip. With it, the forearms will be vertical to the floor at the bottom of the movement. narrow grip may interfere with the technically correct version of the bench press from behind the head due to the short amplitude of movement. And a very wide position of the hands on the neck can harm the shoulder joints.

Equipment:

• In the exercise, use a barbell with a straight neck and a rack for it, respectively, as weights. Men use weights weighing 15-20 kg. It is preferable for girls to choose shells of 7-10 kg.
• It is important to take care of shoes: slippery soles can lead to unpleasant consequences.
• Application athletic belt strengthens the lower back. And gloves will ensure a reliable grip of the hands with the bar.
• To perform the bench press from behind the head while sitting, you will need a bench.

1. Grab the bar. Place the sports equipment in the area chest. Depending on the option you choose to perform the exercise, you should sit on a bench or stay in a standing position.
2. Take a breath. Push the bar up. Watch your posture. Hold the position for a second.
3. Exhale and lower the bar behind your head. Stay in this position for a few seconds. Repeat the already mastered movement.

How much: 3 sets of 15 reps.

Exercise options

To choose suitable way exercise should be based on your physical training. Professional athletes can do the bench press while standing, while beginners are encouraged to do it while seated in the Smith.

Bench press from behind the head sitting on an incline bench

Safe exercise. In case of back problems, it is better to use a sports bench with a changeable angle of inclination. If your back is in good health, perform a bench press from behind your head without supporting your back. And yet it is worth remembering the possible undesirable bilateral load on the spine.

Bench press from behind the head while sitting

Bench press from behind the head while standing

This method will be acceptable only for experienced athletes. To perform the exercise in a standing position, weighting with a small weight should be used.

Bench press from behind the head in the Smith machine

The safest way. Suitable for intermediate level athletes. The Smith machine sets the trajectory of your movement in a strictly defined plane, helps to avoid the case of loss of balance.

Smith's Overhead Press Technique:

1. Get your trainer ready. Fix the neck with the selected weight at the top point. Position the bench so that the bar is behind your head when sitting. Rest your feet on the floor. Extend your arms and grab onto the bar.
2. Breathe in. With your arms bent at the elbows, stretch the bar to the level of the middle of the head. Push the bar up.

If you do not have the opportunity to exercise in this simulator, ask someone to insure you or use a barbell rack.

Performing an exercise in the Smith machine - video

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2018-02-07 The technique of performing a bench press from behind the head while sitting

Application of the exercise

To whom. Athletes of intermediate level and above. On the initial stage, replace the exercise with shoulder machines or similar dumbbell presses.

When. At the beginning of a shoulder workout. You can do the exercise both at a fast pace for pumping and for mass. Choose a training regimen individually for yourself (trial and error).

How. On average, the exercise is performed in 4 sets of 12-15 repetitions. Rest between sets for about 90 seconds.

What muscles work: load on a 10-point scale

Muscles involved

With the help of a barbell press from behind the head, the muscles of the shoulders and upper chest are tensed. Also included in the work are the trapezius and anterior serratus muscles, triceps, forearms.

If you lower the neck to the level of the ears, then the tension will fall exclusively on the deltoid muscles. And when lowering the bar as far down as possible, the top of the trapezium is involved in the work.

With low lowering, the exercise becomes more dangerous for the shoulder joints. Be careful when performing the full range of motion in the exercise!

• Watch your breath. Exhale - lift the neck, and inhale - return to the previous position.
• Avoid sudden movements.
• Try to limit the range of motion.
• Perform a bench press only due to the tension of the deltoid muscles.
• Keep your back straight. Maintain a natural arch in your lower back. Look exclusively ahead.
• It is necessary to responsibly approach the issue of choosing the weight of weighting in order to avoid undesirable consequences. Beginners use an empty bar for the correct execution of the exercise. In other cases, the weight is chosen correctly if you can lift the weight a given number of times in compliance with the execution technique. If you still have the strength for additional repetitions, increase the weight.
• Take the time to warm up well before doing the overhead press. Then do a couple of warm-up presses with an empty bar. Only after that proceed to the working approaches.

Indications and contraindications:

The bench press from behind the head is included in various training programs for professional athletes. Regular workout shoulder muscles also necessary for sports fans involved in badminton, tennis, gymnastics or martial arts.

It is not necessary to perform the exercise in the presence of any pathology of the shoulder joints. Even with the right technique, there is a risk of injury. In the position of the bar behind the head, the position of the shoulder joints is unstable.

Which is better: bench press from behind the head or from the chest?

Most people prefer to do chest presses. This is a more natural version of the exercise, in which there is no high risk of injury. In addition, in the bench press from the chest, the range of motion is much greater. Because of this, the exercise is considered more effective.

Alternative exercises

In case of possible contraindications to the exercise due to health reasons, you can include the Arnold Press in your workout, which will help achieve a similar effect.

The bench press in the simulator is a universal exercise with which you can pump the upper and middle parts of the chest, shoulders, triceps. On the one hand, this is an imitation of a bench press, on the other hand, a barbell press at different angles and even a sitting dumbbell press. And all this is possible thanks to a variation of the bench press machines (from the Hammer to the Smith).

What trainer to take?

Let us explain that the choice of a simulator (or we will agree that we will continue to talk about the angles of the force vector relative to the floor) depends on which muscles you want to pump.

In this article, we will review the most important techniques in various simulators:

• To pump the chest, you need to choose a simulator that simulates a bench press. Usually this is a fixture with a seat, a backrest at right angles to it. The handles that will need to be pushed away from you (press) are located at the level of the bottom of the chest. The exercise is more like, although the palms are in a straight position.
• To work with the shoulders you need a hammer and power simulator Smith. In the hammer, you can pump the front bundle of deltoids. it a good option after the classic bench press and.
• In Smith, you can do bench presses from different angles, as well as a bench press (when you press it vertically upwards, bringing it to the head or to the chest).

Thus, the choice of a simulator will directly depend on what you want to pump today. And, of course, on what simulators are available in gym in which you came.

Seated Press Machine

Do not forget to do a good warm-up, warm up the joints. Next, hang a small weight on the simulator (for men, 20-30 kg is enough, for girls - 1-5 kg ​​- depends on physical fitness). This will be a warm-up approach.

1. If the simulator has the option of adjusting the seat, backrest - set everything up for yourself. It is necessary that you sit on the chair of the simulator, tightly pressing the body to the back. If your lower back is far from it, this is the wrong position.
2. Sit and bend your lower back forward, straighten your shoulders, take a deep breath and exhale. Tune in to breathe correctly: exhale during the push, inhale on the return to the starting position.
3. Grasp the handles in a way that is comfortable for you. If the machine has an auxiliary pedal for lifting weights, press it with your foot - this will help raise the handlebars to their original position. If this is not provided, lift the weight with arm strength.
4. Push the handles with force pectoral muscles, shoulders and triceps, exhaling air. Now lower the weight back down as you inhale. You can't hold your breath, don't forget about it!
5. Repeat the movement 10-15 times slowly, thoughtfully. It was a warm-up approach.

Now set the desired weights and do 8-12 repetitions in 3-4 sets, or in other combinations, depending on your program.

Bench press sitting in a hummer

Hammer simulates a barbell or dumbbell press at different angles, usually 45 and 60 degrees. This machine will help you pump your upper chest and front deltoids.

It has a device (pedal) for bringing the weight to its original position. Use light weights to warm up.

1. Adjust the height of the seat so that in the initial position the handles of the hammer are at the level of your shoulders, and your arms do not “wrangle” back. If the seat is too low, your elbows will be too far back. From this position it is very difficult to start a repetition.
2. Help your foot to lift the weight by pressing the foot pedal.
3. After the handles have reached the original position, squeeze them with your hands (you can not straighten your arms completely so that the elbow joints do not snap into place - leave a slight angle between the forearm and shoulder).
4. Lower the weight back to a physiologically comfortable position. Repeat this movement 10-15 times - the warm-up is over. On the rise, do not forget to exhale through your mouth. Breathe in through your nose as you lower the weight.
5. Help lower the weight to its original position with a special pedal.

Set a working weight and do 8-10 reps in 3-4 sets.

Seated Press and Smith Machine

Bench press sitting in the Smith simulator - an exercise for the shoulders and upper chest. Let's explore both options.

Bench press at an angle

Put incline bench under the bar of the Smith simulator. Position it so that when you lie down on the bench, the neck is at the level of the middle of the pectoral muscles. Set the back angle to 45 degrees. This position is also called "sitting". So far, you don’t need to hang anything, initially the neck weighs 20–25 kg, which is just right for warming up.

1. Sit on a bench, press the top of the buttocks to the bottom of the back. Bend the lower back forward, bring the shoulder blades together, straighten the shoulders. Press the back of the head against the back of the bench.
2. Grab the bar wide grip(palms wider than shoulders). Usually there are risks on the neck, which should be guided by. You can do this: find the risks located closer to the edges of the neck, and place the ring or middle fingers on them. This makes it easier to achieve a symmetrical grip. By the way, the grip is straight.
3. Remove the neck by twisting it to remove the pins.
4. Gently lower it to your chest. The bar should be located between the shoulders and the pectoral muscle. This is the correct position. Lower it as far down as possible, stretching the front deltoids and pectoral muscle.
5. Raise as you exhale up, repeat 10-15 times. The workout is over.

Now set the desired weights and do 8-10 repetitions in 3-4 sets. If you can't get the last reps out, twist the bar in a critical position: it will lock. Or ask a friend (coach) to insure you.

There is a nuance - it is convenient for someone to turn the neck away from themselves, for someone - towards themselves. Experiment with whichever is more comfortable for you. Because at the critical moment when you need to fix the barbell, you may not succeed. That is, if you are uncomfortable turning in one direction, turn the bench 180 degrees.

Press sitting vertically up

In this case, the bench press in the simulator is an imitation of a barbell bench press while sitting on your shoulders. It is necessary to install an inclined bench under the neck, which should be strictly above the seat (preferably in the middle). Adjust the height of the bar so that it is at the level of the crown of the head when seated.

We will be lowering the bar behind the head, so make sure the bench position allows this.

1. Grasp the bar with a straight grip, lift it up. The grip is slightly wider than the shoulders, be guided by the risks on the neck (they are located exactly where they are at the free neck).
2. Don't forget that this is a warm-up. This option is not suitable for girls, the weight is too large, it is better to swing your shoulders in a different way. Therefore, we recommend the bench press in Smith for men. Raise and lower the empty bar 10-15 times. The workout is over.

We hang pancakes, perform 3-4 sets in 8-10 repetitions.

How best to combine exercises

We offer the following scheme, which allows you to combine the bench press in the simulator with other exercises. It doesn't matter how many times a week you train. What is more important is what you will do specifically in today's workout.

If you've done classic bench presses, you can add a hammer and a Smith angle press. In addition, you can also do an imitation of a classic bench press in a simulator with a small weight as a “finishing up” pectoral muscles.

If today is shoulder day, do a seated vertical press.

On triceps day, if you don't have heavy bench presses, we recommend working in a hammer, smith, and seated press machine with light weights as a light workout.

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The Smith machine is the most important and one of the most popular simulators that can be found in any gym. The popularity of this simulator in comparison with other "colleagues" is determined by the enormous efficiency after performing exercises on it with the simplest possible design. Exercises in Smith help not only to shape the relief of muscles, giving them an attractive shape, but also to increase and strengthen them in general. muscle mass.

The advantage of the Smith machine over a conventional barbell is undeniable. Especially, it concerns the matter of building elastic and relief muscles, as well as increasing its overall strength. Externally, this machine is a U-shaped frame, fastened to the floor by means of powerful stops.

The walls have special hooks with which you can set the barbell at the desired height. Also, special safety clips are built into the frame. Thanks to this simplicity, third-party elements, such as auxiliary platforms, seats and benches, can be easily connected to the simulator.

The Smith machine allows the athlete to direct the load on the targeted muscle group. The main and most popular in this regard are squats in the simulator. They allow you to well strengthen the muscles of the legs and buttocks. With different setting of the supports, it is possible to control the direction of the loads on the desired muscles.

The target may be the biceps femoris, various parts of the quadriceps. If squats are performed with the legs moving forward, then the maximum load will be gluteal muscles. It is important to monitor the width of the legs. The larger it is, the more often it will strain inner part hips. The technique is suitable for both men and women, since both of them consider this area to be problematic.

Squats

The execution technique is quite simple, and will help shift the focus on the development of the muscle group of the thighs and buttocks. When exercising with a free barbell, such “tricks” will not work. In addition, the Smith machine allows you to exercise with much more weight, which contributes to the rapid growth of muscles. Detailed.

Nuances

The design of the frame of the simulator determines only the vertical movement of the bar, which may be somewhat unusual, because in natural conditions, when the projectile moves freely, it can be very difficult to keep it in one plane.

This leads to additional stress on the ligaments and tendons. To minimize the risk of injury, do not forget to warm up.

You should not count on the fact that the Smith machine will increase strength. This will not happen due to the lack of stress on the stabilizing muscles, even when working with heavy weights.

Conclusion

Summing up, it is worth noting the relative safety of the Smith simulator. Moreover, in the process of exercise, those areas of the body that can be injured during other exercises are strengthened.

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Every self-respecting gym has a Smith machine. This device is very helpful for beginners - its design allows you to focus on working out the target muscles with the barbell. You can not think about balancing, because the simulator provides a fixed plane of movement.

By regularly performing bench presses while sitting in the Smith machine, you can master the basic movement with a barbell for pumping the muscles of the shoulder girdle and learn to feel muscle work. Exercise allows you to safely train deltas and there are a large number of ways to do this.

Over time, you can make the classic barbell press the main exercise and complement it with the bench press in the Smith machine as an isolation work.

Bench press sitting in the Smith machine: technique and recommendations

To perform quality this exercise and to get a good result from it, it is necessary to observe the following technical nuances:

1. Place a bench under the bar of the simulator, if the bench is with a back, then set it vertically or at 80 degrees. Grasp the bar with a medium-width grip and remove it from the clamps;
2. Lower the projectile slowly and under control while inhaling to the level of the chin. Press powerfully in an explosive style and exhale;
3. Straighten your arms almost completely, maintaining a slight bend - this is necessary for the safety of the elbow joints and maintaining the tension of the deltoid muscles;
4. For the duration, keep your head straight, with your feet firmly on the floor;
5. Keep your back straight, do not bend it - this transfers the load from the deltas to the pectoral muscles.

For those no longer using the bench press due to a shoulder injury, the seated bench press can be used on a Smith machine. In it, you can move the bench and determine the trajectory of the movement of the hands in which you will be comfortable.

Add-ons

• You can perform bench press in Smith in two variations. By moving your elbows forward, you will load the front delta to a greater extent. If you direct your elbows to the sides, the middle delta works;
• You can use a regular bench, a bench with a vertical back and a slight slope. If you use it with a slope, then a little load will fall on the upper part of the chest;
• Use a partner for the last reps to finish off the muscle.

Who, when and how much

First of all, for beginners, to work out the correct technique. And experienced fit as an isolation exercise;

• When

For beginners, bench press in Smith at the beginning of the training on the shoulders. Then proceed to or ;

• How

8-12 times, 3 sets.

Bench press in the simulator Smith - great exercise for target pumping of deltas, but the bench press is still more effective. After all, stabilizer muscles are included in the work, which means that it works more muscle. Use it like additional exercise to the classic barbell press up.

Have a good workout and huge deltas!

It is generally accepted that push-ups should be taken into service only when there is no opportunity to visit the gym. However, this is a wrong point of view. Push-ups are a multi-joint exercise and involve many muscles. Of course, the main load goes to the pectoral muscles and triceps, but the front bundles of the deltas, and the forearms, and the muscles of the lower back work indirectly, and small muscles brushes, as well as the press and quadriceps. However, experts say that almost the entire musculature of the body is involved in push-ups - not only muscles that perform dynamic work are taken into account, but also muscles in static tension that maintain a straight body position. Thus, by performing push-ups from the floor, the benefits are noticeable for your entire body.

On our site there are push-ups videos and other materials for every taste. You will be able to see how to properly perform push-up exercises, learn about which muscles work during push-ups.

It is known that the pectoral muscles are one of the most difficult to pump up. Push-ups from the floor, the chest muscles pump with a bang - just change the grip a little while doing the exercise, and you will use any area of ​​\u200b\u200bthe chest. Tilt the body will also give different results: the head up position stimulates the upper part of the pecs, the head down - lower part. The wide setting of the hands helps to pump up the outer chest area. The strongest effect, according to experts, is brought by push-ups with widely spaced hands and feet on high support- at the same time, the chest muscles are very strongly stretched, which allows you to quickly "cut" the chest. Push-ups on one hand - aerobatics, no exercise outlines the pectoral muscles as clearly as this particular version of push-ups. To facilitate this exercise, you can put your legs more widely.

Different positions of the hands also contribute to a variety of loading. Widespread push-ups on the fists help develop the muscle groups of the fingers and palm from the side. thumb, and also help to improve the setting of the fist for a strike - for example, for athletes involved in martial arts.

When performing push-ups from the floor, technique is very important: the body must be completely straight, do not arch your back, do not expose your buttocks, your head should look at the floor. If you decide to include push-ups from the floor in your classes, the training program can be varied. Some experts advise doing a whole set of push-ups at home. If you train your chest in the gym once a week, add one home workout. If the workload doesn't seem overwhelming, add up to 2-3 home workouts per week. Some athletes, for example, include push-ups in all workouts, making them last and all the way.

The effect of push-ups is greatly enhanced if you put one foot on the other, or if a person sits on your back. Clapping push-ups are also a more advanced version of the exercise - try clapping once, twice, behind your back, etc. This variation of the exercise will help develop your reaction and agility. To focus on breathing training, do push-ups while jogging - do 15-20 push-ups after a certain distance.

There is also a popular opinion that you need to do push-ups in several approaches with short breaks. The more push-ups, the better. Try to do approximately the same number of movements. With this approach, exercises should be performed to moderate muscle pain. When doing push-ups from the floor, the result will be better if you can afford to do the exercise throughout the day. For the employed people will suit maximum load once a day - in the morning or in the evening.

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See also other chest exercises:

A set of exercises

Bench press

Bench press

The most popular type of exercise on the Smith machine. Especially suitable for those athletes who work without an insurer partner. Safety is provided by special stoppers that will accept the bar if it starts to put pressure on the athlete.

So you can forget about the fear of a falling bar and give it your all on the simulator. This will be helped by special fixators that will not allow spreading the load on non-target muscles. Details in the article about the technique of the classics.

Pull to the chin

Here is the technique described in the classic. The design of the simulator may not allow the beginner to fully enjoy strength exercise and feel the real benefit. Therefore, before starting the execution of the elements, you should adjust “for yourself” between sports equipment and toes.

This will help you feel more comfortable and not overcome unnecessary difficulties. Pull to the chin - the best choice for those who want to pump the deltoid muscles.

Seated press

Here, too, you need to take advantage of the design features of the Smith machine. The search for a convenient position for the starting position is carried out by moving the bench in relation to the barbell bar. Details.

Squats

The execution technique is quite simple, and will help shift the focus on the development of the muscle group of the thighs and buttocks. When exercising with a free barbell, such “tricks” will not work. In addition, the Smith machine allows you to exercise with much more weight, which contributes to the rapid growth of muscles. Detailed here.

Analysis of the exercise

Anatomy of exercise - what muscles work

Main muscles:

Anterior and middle bundles of deltoids.

Accessory muscles:

clavicular areas of the pectoral muscles,

long heads of triceps (loaded when the elbow joints are extended),

upper regions of the trapezius muscles,

serratus anterior,

muscles that lift the scapula

forearm muscles.

Advantages

Ability to use more weight.

The movement is more isolated than the press variations. free weights, which allows you to work out the muscles of the shoulder girdle more intensively.

There is no moment of unwanted inertia that is characteristic of bench presses from a standing position.

Allows you to do without a partner's safety net.

Flaws

Preparing for the exercise.

1. Move a bench with an adjustable back to the simulator. Perform a couple of rough reps to determine the correct position - the neck should "walk" at a distance of up to 5 cm relative to the body.
2. Prepare the simulator for work by equipping it with the necessary weight.
3. Adjust the backrest to an angle of 80-85°. Adjust the position (height) of the bar so that you can freely reach it with straightened arms from a sitting position on the bench.
4. Prepare your muscles and joints for weight training. To do this, do gymnastics for the shoulder and elbow joints, which involves amplitude rotations and swings. Next, do 2-3 multi-rep sets of dumbbell presses (for beginners) or 3 sets of Smith machine pyramid exercises, starting with the minimum load.

You can perform a bench press in Smith on the shoulders both on a bench with a strictly vertical back, and with its slightly inclined position. We recommend choosing the last option, as the least traumatic - it is desirable to adjust the back angle in the range from 80 to 85 °.

In the upper position, the bar of the simulator should be located in the projection on the upper region of the pectoral muscles.

At all stages of the pressing movement, the back should remain straight and pressed against the support (the back of the bench).

The “ascending” movement of the neck should be accompanied by a forced exhalation, and it is desirable to perform it at the moment of development of maximum effort - approximately 2/3 of the amplitude.

The remote location of the neck relative to the body.

The position of the forearms behind the neck projection.

Work in a reduced amplitude (with the exception of cases when short forced repetitions are deliberately performed to finish off the deltas).

Performing an exercise with a bridge in the back.

The barbell press begins with a jerking movement.

Efficiency Tips

In order not to transfer the load to the triceps muscle, you can work in a slightly reduced amplitude - without extending the elbow joints to the end at the top of the pressing movement.

To increase the static tension of the target muscles, try a short pause in the top position without extending your elbows.

The ideal selection of the grip width can be traced by the position of the shoulders relative to the floor - they should be in a parallel position, and the angle in the elbow joints should be kept straight.

Inclusion in the program

The bench press sitting in the Smith machine has a “building” focus, so it is recommended to perform it as an alternative to other options for vertical presses, adhering to the medium-volume nature of the work - in 3-4 sets of 10-12 repetitions.

For deep study delta basic presses should be supplemented with 1-2 movements of the isolating plan.

However, by experienced athletes, the exercise can also be used as a relief-forming exercise. As part of this goal, it can be performed with a small burden for 15 repetitions.

Due to the fact that small stabilizer muscles remain “deprived” of the load in the training presses, practice them on an ongoing basis as base movement Not recommended.

Contraindications

The seated Smith press in front of you must be excluded from training complex for the period of rehabilitation of an athlete after injuries of the shoulder or elbow joints.

Athletes with an injured back should pay special attention to maintaining the correct “landing” on the bench.

How to replace the exercise

Similar in biomechanics are sitting chest presses with free weights (dumbbells and a barbell), so in the absence of a Smith machine, these movements are generally interchangeable.

Some rooms have special simulators- They also simulate the load of pressing movements and are great for training shoulders.

Muscles involved

Professionals prefer to start training this exercise after rear deltas were warmed up with the help of swing exercises with a small weight.

The load in the case of the correct execution of the exercise is distributed as follows: deltas, triceps, chest, back.

• The main load is placed on the middle and anterior bundles of the deltoid muscles.
• The secondary load falls on the upper back and upper muscles chest.
• Indirect load affects the triceps and posterior deltoid muscle bundles.
• The work includes the trapezius muscles, buttocks, as well as the press and hips.

Regular execution army press allows you to get an expressive shape of the shoulders and significantly expand the deltas.

For athletes involved in weightlifting, this exercise provides an opportunity to increase "explosive" strength and improve the mobility of the joints of the shoulder girdle.

Changing the position of the body and the width of the grip provides a load on various sections of the shoulder girdle. Subject to strict adherence to the execution technique, impressive results can be achieved in a fairly short period of time.

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Video: Smith Machine Bench Press Bench press on the Smith machine

To train the pectoral muscles, there are many exercises associated with various simulators. In order for the chest to be beautiful and pumped up, it is necessary long workouts with exhausting equipment, but, nevertheless, everyone had their first workouts, and it is impossible to start working with dumbbells and barbells from the very beginning, since the body is not yet ready for such loads. To train the chest, you should seek the help of a trainer, as he will be able to correctly set each exercise and develop a program for individual growth.

For beginners, there is a Smith simulator. The same bar, but fixed. It is used even by those who are unable to lift average weight. The peculiarity of the simulator is that it is safe and controlled, unlike the barbell.

Any work with a barbell, even in Smith, is painstaking work. First of all, there is pressure on the brushes. In order to protect them, it is better to use elastic bandages, which will not only protect against corns, but also strengthen the brushes, prevent them from slipping off the neck.

The exercise is easy to perform, you can take it into your program from the first chest workout. It is worth doing up to four sets, each of which will have ten repetitions. With an increase in muscle mass, you need to do more load.

It is noteworthy that in this simulator You can not only increase muscle mass, but also lose weight. You can use "Smith" to work with other muscle groups.

Bench press on the Smith machine

Smith Machine Bench Press Technique

In order to perform this exercise lying down, you need to put horizontal bench in the middle of the gym

If it is inconvenient to do the exercise on it, it is better to raise the back: then the discomfort will disappear.
It is important to hug the bench tightly. You can not tear off the buttocks, lower back, head, back and shoulders from it - you can injure yourself

Picking up the Smith bar, you need to determine the grip, it is best to place your hands slightly wider than your shoulders, about 80 centimeters apart.
After inhaling, you need to raise the barbell: as soon as the top point is reached, you should linger there a little, then make an exit and lower the barbell to your chest. As soon as the bar touches the lower part of the chest, immediately squeeze the simulator up.
It is important to control your breathing and not stray.
The movement of the neck must be strictly vertical.

Source - "https://do4a.com/w/index.php?title=Smith_Bench Press&oldid=1071"

Type of exercise: basic

Main muscles: chest

Accessory muscles: anterior delta, triceps

Difficulty of the exercise: medium

Equipment: simulator

The bench press on the Smith machine is well suited for beginners as a perfection of technique, and for the convenience of fixing the barbell in any position without insurance. Moving the bar along a given path can be an advantage and a disadvantage, it all depends on the correct position of the bench, the width of the grip and where you will lower the bar. On the other hand, the given position of the hands can cause discomfort in the shoulder joints or the pectoral muscle. In no case should you replace the bench press with a bench press in the Smith machine.

Starting position

Place a horizontal bench exactly in the middle of the Smith machine, lie on it so that the bar is above the middle part of the chest. Feet shoulder-width apart, arch in the lower back, bring the shoulder blades together. The width of the grip should be such that the angle at the elbow can be formed at 90 degrees, that is, the triceps are horizontal to the floor, now bend the forearms so that they are directed straight up. Here, at this width, grab the bar.

Bench Press Technique on Smith Machine

While inhaling, lower the barbell down until it touches the chest, while the elbows are directed strictly to the sides. Press the bar up as you exhale, leaving your elbows slightly bent at the end point.

When lowering the bar closer to the collarbones, more is loaded top part chest.
It is important to place the bench in the middle of the neck and lie flat, without falling to one side.
You can push the bar up to increase explosive power.
If you are working with a light weight, then spread your elbows to the sides to further stretch the pectoral muscles.

Mistakes

• Lowering the bar to the bottom of the pectoral muscles will include more work in the front deltas.
• We press the bar with the help of the muscles of the back and shoulders.

Bench press from behind the head while standing

First of all, it should be noted that this exercise is considered quite traumatic, so it is not recommended to include it in your training program beginners and athletes with various pathologies of the bag or joints of the shoulder girdle.

The exercise works well on the middle and front deltas, the long head of the triceps and a number of stabilizers. It is performed as follows:

1. The bar is carefully removed from the racks, after which you need to move away from them to a safe distance. The neck should be slightly below the neck.
2. The rise occurs on the exhale to the maximum straightening of the arms.
3. After holding this position for a couple of seconds, the bar slowly returns to starting position.

Army bench press from behind the head while standing

Muscle work

Spartan push-ups work the main muscle group that most types of push-ups use:

• pectoralis major;
• Triceps brachii (triceps);
• Deltoid (shoulders).

Other auxiliary muscles are also loaded, ensuring an even position of the body.

Technical instructions

Spartan push-ups are done from an emphasis in a prone position. The palms are shoulder width apart. The main point of the exercise is the setting of the hands. One hand is placed in line with the shoulder, the second at the level of the abdomen or waist. Now the details:

1. From the starting position, while inhaling, lower yourself to a parallel position to the floor. At the bottom mark, you can lightly touch the chest;
2. As you exhale, push off the floor to the top point powerfully and explosively. It is necessary to develop a sufficiently large effort to tear your hands off the floor and swap them;
3. At the time of replacement, lower the hand located in line with the shoulders to the level of the abdomen or belt, move the other hand, respectively, to the level of the shoulders;
4. Then lower yourself back down and do the next rep with push-off and changing hands. Perform the desired number of repetitions.

During Spartan push-ups, your hands should not be in the same line.

There is a more lightweight way of Spartan push-ups, a priority for beginners. The trick is an additional repetition, i.e. at the very beginning, you become point-blank with your hands in one line. Push-ups with an explosive push and during the tear-off, lower one hand to the level of the belt. On the next rep, bring your hands back to the same level, and then lower the other hand to the level of the belt. And so on. It turns out relief due to the smaller distance of movement of the palms.

Consider useful points to perform Spartan push-ups as efficiently and safely as possible:

• For those who are just starting their workouts, it is better to master the classic exercises, and then complicate them in various ways;
• Do not forget to warm up before push-ups, you must first prepare the ligaments for the next load;
• It is strictly forbidden to do Spartan push-ups for injuries of the elbow joints, shoulder girdle or hands;
• Keep the body straight, do not move the pelvis to help yourself. The legs and body should be in one line, which rises and falls due to the pure work of the hands.

Any plyometric exercise consumes a large amount of calories, so spartan push-ups may well act as a fat-burning training. For the process to go, you need to eat according to the appropriate diet.

Who, when and how much

To: Athletes of all levels. Beginners should practice with classic exercises;

When: Spartan push-ups can be done at the beginning or middle of a chest workout.

How much: 10-12 reps, 3-4 sets.

Performing Spartan push-ups will provide you with explosive power, which will positively affect any exercise. Alternate exercises in your training, surprise your body.

Masses to you and relief!

Safe Techniques Performed in a Smith Machine

In order to build body mass, better than anything, basic exercises are suitable. Even beginners know this truth. However, it is also known that such exercises are very difficult, since their implementation involves very large weights. The probability of getting injured here is very high, especially if you are still a green beginner and have not properly mastered their execution technique.

The Smith machine makes the heavy base safer for you. Not only does the weight move strictly along a given trajectory, which is technically correct, but the probability that it will fall on you is zero. Imagine this situation, you are doing heavy squats, and on the last repetition you did not calculate your strength and cannot completely straighten your legs to put the barbell on the racks. What to do? Falling back with a barbell and injuring yourself, your partner, and the floor in the gym? The situation is not really pleasant. But in Smith's car, you can easily avoid it by setting safety stops at the height you need in advance. Thus, you can even collapse to the floor without strength, and the bar will still remain in the simulator, without harming either you or the property of the gym.

The same goes for other basic exercises that you can perform in this miracle machine. In particular, the installation of safety stops during the bench press will relieve you of the psychological fear of dropping the barbell on yourself and will allow you to perform the exercise with one hundred percent concentration. A little later in the article, we will talk about the benefits of each exercise in the Smith machine.

Smith Bench Press

The Smith Bench Press is basic exercise, which is an analogue of the classic bench press, its action is aimed at the development of the pectoral muscle. The execution technique is similar to working with free weights.
Smith Bench Press- This is a basic exercise, which is an analogue of the classic bench press, its action is aimed at developing the pectoral muscle. The execution technique is similar to working with free weights.

However, due to the fact that the exercise is performed according to a strictly specified amplitude of the guides, the movement is more accentuated and provides an opportunity to work out 100%. muscle fibers chest.

Benefits of Bench Pressing at Smith

1. The simulator allows you to perform the exercise without a safety partner.

2. Use of extreme weights without the possibility of injury.

3. In the Smith machine, you can perform heavy negative repetitions without breaking the technique and harming the ligaments and joints.

4. Due to the fact that the bar moves along the rails, novice athletes have a great opportunity to work out correct technique doing the classic bench press.

5. Athletes who have been injured can continue to train without additionally loading the injured ligaments and joints, purposefully working out only the necessary muscle group.

The Smith machine provides the opportunity to build a beautiful chest and develop the absolute strength of an athlete without the additional risk of injury.

Smith machine bench press technique

1. First of all, you need to adjust the location of the bench under the simulator. Use a slight tilt angle, which should be between 20 and 30 degrees. This is necessary in order to better emphasize the load on the lagging upper chest and unload the work of the triceps and deltas.

2. The bench under the simulator must be set so that when lowering the neck to the end point of the negative phase, it touches directly the lower part of the chest.

3. Take the starting position and remove the bar from the latches of the simulator. Keep your legs relaxed: this is necessary so as not to shift the load from the chest to the auxiliary muscle groups.

4. The back should touch the bench with the entire plane, do not use additional deflections, keep the shoulder blades in a reduced position until the end of the exercise.

5. Select the grip width so that when the bar is lowered to the lowest point, the forearms are parallel at an angle of 90 degrees. This position of the hands will ensure the correct transfer of the load to the working muscle group during the exercise. 6. Hold the brushes in a strictly fixed position and do not bend them, otherwise you may be injured.

7. Take a deep breath and smoothly perform the negative phase of the movement. When the bar touches the lower section of the chest, pause for two seconds to stretch the muscle fibers as much as possible.

8. Keep your head on the bench to prevent injury and focus on working out the pectoral muscle as much as possible.

9. Exhale sharply and return the barbell in a controlled movement to its original position. Use the above technique, complete the specified number of sets and reps.

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