Army press - the correct technique of implementation

People who begin to actively engage in sports must understand that all muscles must receive a load, otherwise the body will not develop evenly and the figure will not be proportional. It is recommended to use an army bench press for the shoulder belt.

What is this army bench press?

One of the best exercises designed to develop the delta, the upper chest and triceps is the army bench press. If we consider it technically, then this press refers to the vertical type. Army press - the basic exercise, which perform sitting and standing. As additional equipment, a barbell or dumbbells can be used. To get results, the right technique is very important. The name of the exercise came from America - the military press, which translates as "military press".

Army press - pros and cons

Selecting exercises for their training, it is necessary to take into account the existing advantages and disadvantages. The effectiveness of the army bench is confirmed by sports coaches and experienced athletes. Experts argue that this exercise is best in the development of the shoulder girdle and it should be added to your training, given the possible shortcomings.

How useful is the army bench press?

There are a number of advantages in this exercise, which determines its effectiveness. To begin with it is necessary to understand, performing army bench press, what muscles work, and so the muscles of the upper body are included in the work. This exercise increases the strength and volume of the triceps and all the delta beams. In addition, the back muscles receive a load. To ensure the stabilization of the body, the upper part of the hips, buttocks and the press operate. The army press has a great advantage and consists in the fact that the whole body develops, general coordination and stability.

Army press - harm

If we talk about the shortcomings, then there are only two of them: trauma and the risk of a fall of the bar. During training, it is necessary to slightly bend the knees, and if this is not done, then there will be no depreciation, and the impact will be extinguished due to the elasticity of the articular cartilage. As a result, the joints of the knees, pelvis, spine and ankle suffer. It causes injuries to the army press and for the waist, so when using heavy weight it is recommended to wear a special athletic belt. It is important to warm up before training to prepare muscles and joints.

Army press - execution technique

It is proved that even minimal deviations from the correct technique of performance lowers the effectiveness of the exercise, so it is important to observe all the nuances. To understand how to properly do an army press, you should consider the main mistakes.

1. Many athletes perform extra movements, here it is meant, for example, pelvic oscillations, head movements and jumps. The body should be fixed, but only the hands move. You can not relax the muscles of the back and the press. The army press in Smith helps avoid fluctuations of hands, because the bar moves in a straight trajectory.
2. During the exercise, you can not deflect the body back, as this results in an overload of the stabilizers. As a result, the athlete may fall, and the risk of injury to the shoulders and lower back increases. Correct technique means the vertical position of the body.
3. Among the common mistakes worth mentioning is the wrong choice of load. Many use too heavy a barbell or dumbbells, and this leads to the fact that the exercise is performed incorrectly. Beginners need to choose a small weight to bring the technique of execution closer to the ideal.
4. Army press with dumbbells or barbells must be performed only after a good workout. Remember that the shoulder muscles are vulnerable to injury. First you need to rotate your hands, and then, make an approach with light weight.

Specialists give a number of recommendations on how to properly perform an army press:

1. Keep your head in a fixed position. Some athletes involuntarily tilt their head back, which leads to a change in the position of the body.
2. After each repetition it is important to fully straighten your hands, which will help achieve the maximum intensity of contraction of the muscles of the triceps and delta. If there are problems with elbow joints, then it should not be done.
3. While performing an army bench press, it is recommended to keep your elbows turned outward. This will help to maintain a strong position.
4. Remember the importance of proper exhalation, so exhalation is carried out during the load, that is, when lifting the bar. This is important to ensure the immobility of the back and for a full muscle contraction.

Army bench press

This is a classic version of the exercise and you can do it with dumbbells and a barbell. The army bench press, the technique of which must be fully observed, can be carried out at home and in the hall.

1. Put the projectile on the floor and stand side by side, keeping your feet to the width of your shoulders.
2. Take the projectile so that the palms are slightly wider than the shoulders, and hold it on the shoulders and upper chest. It is important that the back is straight.
3. Exhaling, lift the bar above your head, by straightening your hands. It is important that the limbs move in a straight line and do not move sideways, otherwise, the working weight should be reduced.
4. To lower a bar downwards on shoulders follows on an inspiration.

Army bench press

This option is considered more convenient and easy to master the technique. In this case, will use dumbbells, which also facilitates the training process.

1. To perform an army bench press, sit on the bench, keeping your back in a straight position. It is important that the entire foot rest on the floor and between them the width is identical to the shoulders.
2. Keep the dumbbells at shoulder level, with the palms facing forward.
3. Perform an army press up on exhalation, considering that at the top point the hands do not have to unbend fully. Do not forget that it's important to keep your back in a straight position. At the top, pause and, breathing in, lower the dumbbells to your shoulders.

Army bench press

Another option for the exercise, but in this case the main load is on the chest, but the shoulders also work. The correct army press from the horizontal position is carried out according to the following scheme:

1. Sit on the bench and hold the bar with an average grip, that is, the angle between the shoulder and forearm will be straight. Pick up the projectile above yourself.
2. Breathing in, lower the bar down before the neck touches the middle of the chest. After a short pause, straighten your hands again.

What can replace the army bench press?

For the shoulder girdle, the exercise presented is one of the most effective, but there are other options for training these muscles. If you are interested in what to replace the army bench press, you should know the following information:

1. For the front beams of the delt, you should use Arnold's press and raise your hands forward.
2. For the front and middle beam, the delt is suitable for pressing dumbbells upwards and raising the arms to the sides.