🚨Correctnes Shoulder Exercises
All about the army push: the right technique, the elimination of errors!
An army press (also called a barbell bench press or a classic bench press on the shoulders) is an excellent exercise aimed at developing the muscles of the arms and shoulders. At the same time, the athlete improves the support-cushioning qualities of his body.
Work of the muscles in the exercise
The barbell boot from the breast in the army style (military, soldier) is the basic exercise. That is, when it is performed, several muscle groups work at once. The main load falls on the deltoids – the muscles that surround the shoulder joint. The back, front and middle beams are involved in the work. The maximum is used for the front, the minimum for the rear.
Regular training of deltoids makes the shoulders visually strong and wider. In addition to the shoulders, the movement uses triceps (you stretch your arms when you lift the bar in front of you) and the upper part of the large pectoral muscles. For the stabilization of the body during the exercise, the muscles of the press, back, legs and buttocks are standing. If you are doing a bench press sitting on a bench with a support on the vertical backrest – the load from the feet is removed completely, and on the back it decreases significantly. In general, bench press is a somewhat easier and safer version of the exercise.
The advantages of army press.
As it follows from the name, the army press is a traditional element of the physical training of servicemen. The name came from the English language, but it was fully adapted among Russian-speaking athletes. The functionality of exercises in the case of military training is in the first place. Standing (raising the bar above your head) allows you to increase the strength of the vertical thrust from the shoulders, which allows you to effectively lift up the fighters, when required. For example, to overcome high obstacles, or when you need to get into a high-placed window.
Exercise is carried out standing (bench press sitting – its simplified version), and the weight of the bar rests on the whole body. You need to maintain balance throughout the exercise. This allows you to develop muscles that stabilize the position of the human body in an upright position. As a result, the muscles of the legs, back, and lower back are strengthened. Since the bench press is using triceps (this was mentioned above), it will be useful also during the fight, when it is necessary to push the opponent away from him. Thus, the army bench press (also a vertical bench press) is the basic exercise for the fighter. Civil sportsmen are interested not only in the strength of the muscles and in enhancing the capabilities of their own body, but also in the harmonious shape that is achieved through the development of the shoulder girdle.
In fitness clubs, athletes perform a bench press over the head both standing and sitting. Both options are well developed shoulders. The first is suitable for experienced athletes, and the second is good for beginners or people who have problems with the spine. If you consider the bench press from front of you as an element of strength training, then there is a push, a jerk, and braking due to the damping of the feet. About this in more detail in the technique of execution.
The technique of performing an army bench press:
- The bar should be at a level just below your shoulders, so that you can take it off by extending the legs in your lap, not lifting the body on your toes.
- The position of the arms should be on the width or slightly wider than the shoulders. Elbows pointing down, palms pointing up.
- Go under the bar until you touch the neck, put your feet on the width of the shoulders, feet in parallel, you can slightly dilute the socks to the sides.
- Grasp the neck, as described in point 2. The bar should be located on the collarbones, and on each side of them be fixed on your palms.
- Legs bend in the knees for depreciation. Raise the bar up in front of you, lifting it above your head. The bar should be on the same axis with your head, pelvis and heels. If the bar is deflected elsewhere – you are doing the press above your head incorrectly!
- Lower the bar back onto the clavicles, slightly sitting down, when the bar touches them. Movements are made with moderate speed, not slowly, but also not fast. From the outside it looks like jerks, but it’s not. Each movement must be completely controlled by the athlete.
- Do 10-12 repetitions in three approaches.