HIMSTER RODS STANDING OVER THE HEAD

Benefits of exercise

Bench barbell standing up is attributed to basic bodybuilding and fitness exercises for developing the muscles of the shoulder girdle and triceps. The main load in the exercise falls on the front and middle beams of the deltoids and triceps, chest muscles and trapezium are also involved, and the loin, abs and legs work as stabilizers. Due to such a powerful effect on the body, the army bench is referred to as an exercise that speeds up the metabolism, which has a beneficial effect on the total weight gain.

Doing this exercise will allow you to expand your shoulders, give them a complete volumetric shape. It will also contribute to progress in weightlifting, shot put, javelin throwing, gymnastics, tennis, volleyball, handball and many other sports.

Technique performing bench press standing

1. Go to the bar on the racks and grab the fingerboard with the upper grip slightly wider than the shoulders. Sit down a little, move the chest under the fingerboard, then tighten the muscles of the whole body and, straightening up, lift the barbell off the racks so that the fingerboard touches the upper part of the chest. Take a step back, spread your legs shoulder-width apart, feet parallel to each other, slightly flex your back at the waist, straighten your shoulders and look straight ahead. This is the starting position.

2. Inhale and, holding your breath, gently lift the barbell until the arms are elongated completely.

3. Hold for a split second at the top point and on the exhale slowly lower the barbell, without touching the chest or relaxing the muscles at the bottom point.

4. Make the planned number of repetitions and only then lower the barbell on the chest, and return it to the racks.

It is important:

Pressing the barbell while standing gives a serious load on the lower back and knees, so if you have any problems with these areas, do not do it.

To master the exercises, perform the bench press with the lightest weights (say, with an empty neck) and even having mastered the technique, carefully knead with lighter weights and do not force the weights.

When performing the bench press, do not relax the back muscles and abdominals, and do not move the body backwards, with injury.

Lifting the weight with your back and legs, you reduce the load on the target muscles and at the same time you risk injury.

Exercise options

Bench press sitting. This option is recommended for implementation in case of problems with the lumbar spine, as it allows to reduce the load on the lower back.

Working muscles while standing up

deltoid muscles (mainly front and middle bundles)
triceps
top of pectoral muscles
trapezium