What exercises did weightlifters do for the standing press? All about the military press: correct technique, eliminating mistakes

Video Standing chest press for women

Analysis of the exercise

The military press is the foundation for building massive shoulders. The classic vertical version of its implementation gives a powerful impetus to the development of deltoids with an emphasis on their middle and anterior bundles.

Together with the target muscles, a large array of assistant muscles is connected to mechanical work, which makes this exercise “fundamental” in development programs shoulder girdle:

The function of stabilizing the body during movement is assumed by the muscles of the core and legs.

Contraindications

Because the standing vertical press puts significant pressure on the spine, athletes with back injuries are advised to eliminate it from the program or replace it with a “lighter” alternative—the seated military press.

How to increase the effectiveness of the exercise

The optimal recoil effect is obtained by performing the military press in full amplitude, that is, the “span” of the movement goes from the chest at the lowest point to full extension of the arms with the apparatus at the top point.

How to adjust the focus of the load

The standing barbell press from the chest can be performed in two technical variations: from the chest or from behind the head. The difference in kinesiology allows you to load working muscle from different angles. In particular, the load in the vertical press is focused on the anterior and medium bunches deltas, with emphasis on the first.

Performing overhead presses shortens the range of motion and makes it possible to engage the posterior head more. It is worth noting that the position of the forearms in this case is less physiological, which significantly limits the work with weight.

However, by combining these two types of movements, you can achieve harmonious proportionality of the deltoids.

To technically perform the movement, you should achieve maximum stability of the body due to static tension gluteal muscles, leg and abdominal muscles.
When performing an overhead press, it should be taken into account that the center of gravity shifts, due to which stability is lost - too much weight can cause loss of balance and a fall.

Execution nuances

Inclusion in the program

The military bench press with a barbell is a universal exercise that can be used to give the deltoid muscles massiveness, form their expressive and prominent shape and develop the strength of the shoulder girdle. Depending on the target orientation of the training, the volume of approaches and the working weight of the projectile will be adjusted accordingly:

It is effective to combine the military press in one day with exercises to develop arm muscles, provided that the basic movement for the deltoids comes first.

On average, for a beginner athlete, 1 workout per week using this exercise is enough; an experienced strength athlete can, if necessary, increase the frequency of the load up to 3 times.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Barbell chest press standing and sitting - video

Weight and reps for beginners

For men: 10 - 15 repetitions of 20 - 25 kg. 3 - 4 approaches.
For women: 10 - 15 repetitions of 8 - 12 kg. 3 - 4 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

You can also perform it standing or sitting with support. It is considered the main exercise for developing shoulder muscles. There is no need to bend too much. Back injuries may occur. Unlike the overhead press, the front deltoid works harder. It is still more convenient to do it while sitting with dumbbells, since because of the bench you cannot move your head back at the beginning of squeezing the barbell.

Main features

1. The barbell chest press is the most important exercise for developing the shoulder girdle. I believe that it is better to do this exercise while standing. However, if you have problems with your back, then you need to do it while sitting with support on the back of a bench. 2. When performing while standing, make sure that your pelvis is always slightly protruded. That is, bring it out a little beyond the heels. This position will prevent excessive arching in the lower back. If you bend too much and push your pelvis forward, you can easily injure yourself. lumbar region backs. 3. The barbell must be pressed along such a trajectory so that at the top point the bar is above your head, or slightly behind. But not from the front. 4. When lowering, it is advisable to touch the bar to the upper chest. There's no need for a pause at the bottom. As soon as you touch your chest, press immediately. 5. The elbows should be slightly forward (at the lowest point) so that they are slightly in front of the bar. That is, the forearms should be directed along the vector of movement of the projectile. 6. You need to press as straight as possible. And in order not to circle your head, just move it back a little.

Contents:

Which is better – bench press standing or sitting? How to do this exercise correctly. What are the most common mistakes?

One of the most favorite exercises for the deltoid muscle and the least popular among beginners is the standing military press. Why do many athletes dislike this exercise so much? What should the execution technique be? What mistakes do athletes most often make? We will try to reveal all the nuances of working with a standing barbell from A to Z.

What's important to remember?

There are a lot of exercises in sports that provide excellent results and help work out certain muscles. By grouping different ligaments, you can load the group of interest and adjust the relief of your body. At the same time, men often believe that the most important thing in the body (for women) is the abs. But it is not so. Perhaps there's an athlete on the beach with beautiful abs and will attract more attention. But what about the rest of the time, when the body is covered by clothes?

An equally important role is played by the shoulders, the width and development of which can be seen even in clothing. On the street you can increasingly meet men who, when viewed from behind, can be confused with women. This is because the ratio of the shoulders and pelvis is almost identical.

Now let's remember how women evaluate the stronger sex. First, the gaze is directed to the face. If it does not satisfy the female, then the shoulders come next and so on. If there are too many shortcomings, then the man’s option as a future partner is rejected. What's the result? If nature has not endowed you beautiful face, then this can be compensated with your shoulders. The classic barbell chest press is an excellent option for achieving this task.

In the Russian Federation, this exercise goes by many names - military press (the most common version), vertical press, chest press or overhead press. The main goal of the exercise is to maximally load the muscles of the shoulders, triceps and partially the upper chest. In addition, other muscles are also involved in the work - all parts of the deltoid muscle (anterior, middle and posterior), triceps brachii and others.

The following muscles take on the role of stabilizers: the abs, leg muscles and lumbar region. In addition, execution this exercise accelerates metabolic processes and provides a beneficial effect on muscle growth. At the same time, few people know that in this chest press heavy load take triceps. This, in turn, in a positive way affects muscle volume and strength gains.

The exercise can be performed in several variations - working with dumbbells, different kinds presses - from the chest, from behind the head (sitting and standing), press up on the Smith machine. All exercise options work perfectly on the shoulder region. Naturally, provided that the execution technique is correct.

Main mistakes

Before we consider the basic rules of execution, we will consider the main mistakes of beginner (and sometimes experienced) athletes. There are several of them:

No warm-up. The shoulder muscles are the most sensitive, so it is important for them good warm up. Unfortunately, many people neglect it and immediately begin to take on the main load. It is important to warm up all muscle groups of the shoulder joint. IN otherwise risk of getting a seizure or serious injury increases significantly.
Projectile position. This mistake is often found among novice athletes. Its essence is to lift the barbell slightly in front of you or behind your body. In fact, the top position is strictly above the top of the head. The only thing that is allowed is to pull the bar back slightly.
Deviation of the body part. One more problem should be noted - incorrect position body while performing the exercise. Overestimation of one's strength leads to excessive hanging of the load and, as a result, pulling the body back. To avoid injury and increase the effectiveness of your exercises, focus on the S-shape of the vertebra.
No belt. When performing a barbell chest press, the use of a safety belt is mandatory. It not only increases the pressure inside the peritoneum by an average of 25-30%, but also gives the necessary rigidity to the spinal column.
Not correct technique. Many athletes, in an effort to quickly finish the exercise, quickly jerk the barbell up and throw it onto their chest. But the ideal version is when the rise and fall occur as smoothly as possible, without sudden movements.
Cheating. The essence of the mistake is in an attempt to squeeze the barbell as much as possible (to the highest point). In this case, almost the whole body is involved in the matter. This is mistake. When pressing a barbell from the chest (for a standing position), only the muscles of the shoulder girdle should work, but not the entire body.

What is the essence of performance technique?

It’s no secret that you can get results and at the same time save yourself from injury only if correct execution exercises. The algorithm is as follows:

warm up the shoulder joints well, focus on these muscles;
prepare the bar (it should have the optimal thickness and length), attach a suitable weight to it and secure the locks on the edges (required);
approach the barbell closely, grab it with your hands slightly wider than shoulder-width apart. Many necks already have special notches, so step back a few centimeters to the left and right;
bring your shoulders and chest under the bar. At the same time, strain all your muscles and remove the bar with the load from the racks;
step back (about 1-2 meters), take the starting position and squat down a little;
lift the bar to the top point, straightening your arms at the elbow joint;
Without sudden jerks, return the barbell to its place (on your chest). At the same time, make sure that the muscles do not relax and that the bar itself does not touch the body in the chest and shoulders;
do as many reps as planned. But if available pain It’s better not to overdo it and stop doing the exercise.

Features of different exercises

As we mentioned, working with a barbell while standing is possible in several options:

Bench press. With this option the main task– develop shoulder muscles. In addition, the triceps and nearby muscles are involved in the work. This type of bench press helps increase strength and endurance. The principle of implementation is not very different from that described above. The bar with the load rises above the level of the head and falls behind the shoulders. The back should be as straight as possible, arms bent at an angle of about 90 degrees. The body must remain motionless throughout the entire exercise.
With this type of bench press, it is important to choose the right weight, otherwise the technique will deteriorate significantly. At the top point, you can hold the bar slightly (for 1-2 seconds), and then smoothly lower it. The easiest way to do the exercise is on a barbell squat machine.
The chest press is an option that we talked about above. A special feature is the development of the total volume of muscles and muscles of the shoulder girdle. It is important to be especially careful with weight here. Even a slight overload of the bar can lead to loss of balance. Make sure that thumb securely grips the bar. If you do not comply with this requirement, the barbell will simply fall out of your hands.

Which is better - standing or sitting bench press?

If we compare two types of presses - standing and sitting, then experts give preference to the first option. The reason is that it is more difficult to perform such an exercise, because a large number of muscles are involved in the work. If there are contraindications (for example, after injuries), the exercise is best performed while sitting.

Secrets from the professionals

When performing the military chest press, keep a few tips in mind:

when rising heavy weight Move one of your legs forward slightly. This gives the body maximum stability (this position of the legs is called spread);
before lifting the barbell to the top position, take a strong breath, and as you exhale, perform the necessary movement;
do not “fall asleep” when your arms are extended and the bar is at the top. Firstly, this way you lose strength, and secondly, there is a risk of swaying and loss of stability. Perfect option– 1-2 seconds;
try to stay on your feet as rigidly as possible, excluding any swaying. It is better to use weightlifting shoes or special shoes without insteps and with thick soles;
When raising and lowering the barbell, try to feel each muscle as much as possible. At the same time, keep every movement under control, do not make sudden movements.

Results

During the Soviet era, the army bench press was one of the most popular exercises, because it was possible to evaluate it based on the athlete’s abilities general training, having sufficient strength and endurance. Even Schwarzenegger actively used the exercise in his practice, considering it the best for building deltoid muscles.

Despite the effectiveness of the military press, many beginners are afraid of it. The main reason is fear for your spine, which supposedly could be damaged. In fact, if you follow the technology and safety measures, then no problems arise.

So if you want to have strong and beautiful shoulders, then this type of bench press should be part of your program.

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In this article we will look at standing press, as an exercise in the bodybuilding environment, not weightlifting (there are serious differences between the two).

Standing press in bodybuilding

The standing barbell press is multi-joint, complex exercise, which perfectly loads muscles such as deltoids, triceps,.

The classic standing chest press is a powerful base for your upper body.

The standing position engages stabilizer muscles that help hold the body in space. At the same time, the load from the barbell in a standing position will be evenly distributed through the legs to the feet, protecting your spine from injury. Because The standing press exercise is basic, we should load the target and indirect muscles efficiently and safely.

Initial position

Place the barbell on racks or a power rack at a height just below your shoulders. Why not from the floor? Don't lift the barbell off the floor! If you have a lot of weight, you will not always be able to fix the correct and comfortable position when you throw the barbell to your chest. Plus, the very movement of the barbell clean requires application. great strength and without proper attention to it will lead you to injury and disappointment from training.

You should approach the bar and sit down a little and place it on the chest (not on the delts), as close to the neck as possible. The elbows should be placed under the bar, the hands will naturally be turned towards the face, the palms will look up.

Starting position for standing press

It is worth saying that there is no uniquely correct and comfortable grip width for everyone when performing a standing bench press with a barbell. You will have to choose it yourself through practice. Start from 5-10 cm from the shoulder. Your forearms should be parallel to each other.

Performing the exercise

Take a deep breath and hold your breath. This little life hack will help your back bear the load more smoothly. Without jerks, explosions or squats, just with the movement of your hands, start squeezing the barbell up. Slightly tilting your body and head back, keep your center of gravity passing through the center of your feet.

The deflection in the lower back is present as a natural position of the body - the barbell is forward, the body is back. This prevents you from losing your balance. Control the curvature of your back. Try to make it as small as possible - this will protect you from injury.

The trajectory of the barbell during the standing press

When the bar passes your face and goes above your head, the body moves forward, the bar moves backward along the trajectory, as a result, the projection of the bar with your body forms a straight line.

In the final part of the movement, with a powerful exhalation, the barbell is pressed overhead, fixing the elbows in a straight position. This is how we maximize the load deltoids and triceps. Then, while inhaling, we slowly and under control lower the barbell to the same position. initial position, on the chest.

The effect of this exercise is achieved by observing several factors:

Correct body position in the initial state. We repeat once again, the barbell is on the chest, as close to the neck as possible, the elbows are tucked under the bar, the hands are turned towards the face.
Correct body position in the final state. Mandatory straightening of the elbows at the end point of the amplitude. A straightened arm is a natural position for our body. The center of gravity passes through the middle of the bar, head, shoulders, pelvis, middle of the foot.
Firmly fix your back and stabilizer muscles. Maintain this tension until the end of the set.
Avoid excessive arching in the lower back, sudden, jerking movements, perform the exercise slowly and under control.
Look only forward.
Lock your elbows in a straight position - this will be the maximum impact on the deltoids and triceps.
Don't put one foot in front of the other! Never.

A few more words

Having mastered knowledge, we master technology. Don't rush to hang huge pancakes. Don't be shy about working with light weights. Spend at least a few months working with light weights. In something like the standing press, technique plays a key role. Your body will get used to this movement, and the muscles involved in the exercise will get stronger and be ready for heavy loads.

Build your muscles, not your ego.

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Additional load is received by:

Trapeze.
Triceps.
Levator scapulae muscle.
Top of the pectoralis major.
Coracobrachial.
Anterior serratus.

As you can see, several muscle groups work at once. This makes the exercise technically difficult, because it is necessary to coordinate their movements.

Correct technique

Stand straight, feet shoulder-width apart and parallel, legs slightly bent at the knees. One leg can be moved forward for greater stability.
Grab the barbell with an overhand grip slightly wider than shoulder width and lift it towards your chest, touching the top of the bar. In this case, your back should be slightly arched and securely fixed, your shoulders should be straightened. It's better to take advantage power frame, but with small scales you can take it from the floor.
Inhale, holding your breath, and press the barbell straight up over your head. After passing the most difficult part of the climb, you can exhale.
Push the barbell to the top point: arms straight, shoulders raised.
Pause at the top while tightening your deltoids.
Inhale, hold your breath and lower the barbell to your chest under control.

Standing:

Sitting:

Safety

The exercise is very dangerous. That is why it must be done with the most precise technique, otherwise you can stretch the ligaments, knock out shoulder joints. Even if you feel that you can take more weight, but you are just mastering this exercise, do not do it. A long period of training with an empty bar will help you progress faster without injury.

It is preferable to take the barbell from a power rack. Pancakes must be secured with a lock.

Additional equipment

If you are doing an exercise with tangible weights, wear a weightlifting belt. It will support your lower back, which is often a problem when performing standing presses, especially if you do them with cheating, throwing weights and helping yourself with your whole body.

You will also find it useful sport gloves so that the bar does not rub calluses, hand bandages, since a lot of stress is placed on the wrists.

Common mistakes

The error may not even be in a specific technical point, but in the very style of performing the exercise. It is better to do it at a calm, measured pace, without unnecessary jerks and without allowing the barbell to “fly”. At least this way it works the muscles better - weightlifters and lifters prefer explosive techniques, but they are more dangerous. Which one to choose in the end is up to you.

Other mistakes often made when performing the military press:

relaxation of the abdominal and lower back muscles. This can lead to misalignment of the vertebrae and even more serious injuries;
head dressing. Many people follow the bar with their eyes, which is not necessary - look only forward. If you want to see movement, do it in front of the mirror. If you lift your head, your body will also lean back a little. And this is a sure way to bend your lower back too much, overloading it, or even topple over;

The greater the amplitude of movement, the better, so the arms straighten to the end. However, many people do this by “clicking” their elbows. This is unnecessary - it will just wear out your joints ahead of time.

performing bench presses while sitting on a bench without a backrest. Sitting without support, you will definitely lean back, arching your lower back too much and overloading it;
curved trajectory of the press. When the bar is pressed slightly in front rather than overhead, the chance of losing balance increases. Just move your head back a little.

People often ask what is the best way to do chest presses: standing or sitting. As you prefer. If you have problems with your back, it’s better to sit down, but there must be support on your back. In the standing version it turns on more muscles, stabilizing the body position, and therefore the exercise causes a greater anabolic response.

It is not intended for working on terrain– performing it in a multi-repetition mode is justified only at the stage of studying the technique. Choose a weight with which you can do 6-10 repetitions with 3-4 sets: this way you will build muscle more effectively.

In order not to injure the lower back, you can move the pelvis back a little, reducing the deflection in it - it should be no more than natural. Doing a breath-holding exercise helps stabilize your body position.

Another “trick” for holding the body - keep your elbows turned out to the sides. This significantly facilitates movement, but not at the expense of reducing the load on the target muscle groups.

A competitor to chest presses is overhead barbell presses, which work almost the same muscle groups. IN gyms You'll often see the "over-the-head" version because it has a shorter range of motion and is therefore easier to perform. However, chest presses cannot be neglected - they load the front delts better.