Bench press

A soldiers bench press, or a bench press from a chest while standing, is one of the basic exercises for developing shoulder muscles. Included in many exercises (push, jerk, shvung), often becomes a continuation of lifting the barbell to the chest. It is an alternative to lifting dumbbells and weights from the chest.

Exercise can only be performed by trained athletes: with insufficient development of the muscles of the shoulder girdle, there is a serious risk of dislocation of the shoulder, damage to the spine, inflammation of the cuffs of the rotators and getting the syndrome of supraspinatus muscle.

What muscles work in the bench press from the chest?

In the bench press, deltas (especially the front and middle bundles), triceps, trapezius muscles, supraspinatus muscle and upper pectoral muscles work from the chest. The brachioradial muscles of the forearm and extensor muscles of the hands receive a static load (they experience a compressive load in each bench press exercise). Also included in the work are the muscles of the cortex, the front dentate muscles, and with a push from the legs, also quadriceps.

Technique of performing a soldier’s bench standing and sitting

The shoulder joint is the most mobile in our body, so you need to be extremely careful in performing testosteron cypionat kaufen this exercise. It can be done in two ways: standing and sitting. The first method allows you to work with large weights, because there remains a wide scope for maneuvers with a push of the legs and the inclusion of stabilizing core muscles (muscles of the lumbar back, sides, press), but the load is "sprayed".

The second method - sitting - makes it possible to focus the load on the muscles of the shoulders, but the working weight of the projectile is less. In any case, the execution technique is the same. Grip - the width of the shoulders, the upper (palms pointing away from you, out). If the exercise is performed while sitting, then the bar breaks off the racks in front of you, if standing, it rises from the floor (or breaks off the racks for squats).

The bar rises strictly upward, with a little backward approach towards the top dead center (newcomers often make a mistake by pulling the bar up and down - this creates an additional static, on hold, load on the front bundle of deltas and the upper pectoralis muscle). The movement is smooth, without jerking (an exception is if the soldier's press is performed with a push of the legs).

A performance is considered to be pure in which the movement is carried out gently, smoothly, the back is as straight as possible (a slight bend back is allowed so as not to hook the bar on the chin while lifting the projectile). A strong bend of the back removes the load on the pectoral muscles and can cause damage to the spine, because unacceptably loads the lumbar (a strong deflection was the reason why in 1972 the soldier's press was excluded from the program of performances in weightlifting of the Olympic Games). The risk of involuntary deflection of the back is higher, the greater the weight of the projectile.

Typical errors include refusing to use the athletic belt and holding your breath while lifting the barbell, raising your elbows to the sides (they should be pointed in front), turning your head and aiming your gaze at the barbell. You need to look in front of you - if you follow the barbell, then the chance to bend your back sharply increases.