The current passive lifestyle Many muscles leave without a case. For example, sitting work leads to thigh biceps atrophy. As for the corps, nature, apparently, did not assume that the person would once stop climbing the trees. She endowed us with breast muscles, which in everyday life we \u200b\u200bactually do not need. First of all, the upper region of the chest is dying. For this reason, the beginners strongly advise you to leave the classic bench press and start training with inclined pressures. Well, what did the top of the chest swap in those times when humanity has not yet thought of an inclined bench? Cool exercise entitled Lyzhoye back grip!
Get yourself insurer, atoms and two, and be sure to try this movement! It intensively stimulates the upper chest area! But! Exercise extremely risky! Never make it alone!
Start
Grasp the Grieving Rods inverse grogging on the width of the shoulders. Extract the brush to outwardly, so that the march is stood steadily on your palms. Firmly grab the neck with your fingers.
The insurer must bring hands from the first second under the neck and insure you to the end of the most recent repetition.
Performance
Deep breath and slowly lower the barbell on the bottom of the chest. Not
Adjust touch! Elbows press to the housing. Do not dive them to the sides!
At the bottom position, make a short pause and a powerful controlled movement, squeeze the rod up the arc trajectory.
Notes
Exercise requires great flexibility of wrists. You need to severe palm to outwardly, whatever its inner surface has become horizontal and steadily accepted the rod rod. But one thing is not enough. The neck, in addition, you need to grasp it firmly with your fingers. Sometimes when performing the usual press, lying athlets move the thumb behind the neck. In our case, such a reception is categorically prohibited!
Make the press emphasized slowly and controlled.
Since the exercise is characterized by complex technique, make it the first number when you train the chest, and even then the "achieve" the top of the breast with the inclined animal of dumbbells and crossovers on the novel blocks.
At first, the exercise will seem uncomfortable, since the flexibility of your wrists is limited. To increase the flexibility of the wrists, the warm-up of a special kind is needed. First, make a set with one pitch, then fade the weight from the set to the set. The increasing pressure on the palm will increase the amplitude of the movement in the wrists.
In the absence of an insurer, as well as in order to learn an exercise, make a reverse grip in Smith simulator.
Whether you already had to hear that in addition to the usual press, the rod can be used by the bench back grip, which is used by mostly professional Powerlifters. Properly performed by the bench allows you to work out the top of the chest of the delta (front beam).
Features of the press - what is important to know?
To fulfill the rod retaent, in the position of lying inverse grop, you will need a sports bench. Lie on the bench so that the eyes are at the level of the grid of the shell. Clash behind the neck of the reverse grip (palms should look at you), and so that the thumb wrapping the neck (this is called closed grip).
Please note that from how wide or narrow it will be enough, the load on the muscles will depend on. For example, when grabbing, the shoulders work triceps, wider grip will allow the best way to pump the breast muscles.
Inhales deeply and remove the projectile with racks, then smoothly lower to the level of the bottom of the chest. From this position, you will be made of the reverse grip on the same trajectory. Make the desired number of repetition of the rods.
Working on this exercise is very important not to overdo the weight of the rod. Start with a slight weight, gradually increasing it. Be sure to enlist the help of the insurer, which will help to remove the projectile and will force in the case of loss of control over the bar. In addition, you will definitely move well before starting the exercise.
Another important point - never do the exercise by beating the rod. That is, do not throw the shell on the chest for subsequent press. Yes, it will be really easier to fulfill the bench in this way, but the risk of injury is rated at times.
Watch out for the position of the elbows during the execution of the rod hand. They must be parallel building. Squeeze the barbell and return to the original position slowly, observing the rhythm, constantly controlling each movement.
Remember that the exercise refers to a group of auxiliary, so it will be good to fulfill it on the day of work on the muscles of the chest after the main one. It will be enough to do 8-10 repetitions in 3-4 sets.
Technique Rent a book with a back grip one hand
An interesting and useful exercise for the study of the side and inner head of the triceps - the bench press with one hand inverse grip. Performed with the help of a special simulator (crossover) in the gym. Execution technique will look like this:
As a variation on the topic of the leaf of the book by reverse grop with one hand, you can consider the bench back by the book with a reverse grogging with two hands. Exercise is suitable for studying the lateral and medial heads of the triceps. They work on it, as a rule, experienced athletes who have a certain level of preparation.
Exercise is needed on the day of work on triceps, at the end of the workout. As a workout, the rods are suitable in the position lying on a narrow grip or ordinary extension with the dumbbell in the slope and because of the head.
Right down the book inverse grogging by two hands, as well as one hand aims to erabe the side and inner head of the triceps. Work on the development of these muscles will make muscle hands more expressive. Bodybuilders use the bench back grip to divide the triceps heads and the creation of the so-called "stripping" effect.
The exercise is well suited athletes whose work is associated with pushing movements. A developed triceps will allow these movements faster and more powerful.
Prying grip is designed for pumping triceps and. Perhaps you first hear about this option. Before starting the exercise, read this article carefully.
When to do exercise
- When your breast muscles are lagging behind in development against the background of the growth of other muscles.
- When you have a weak triceps.
- For the diversity of your workout.
When you do not need to do this exercise
- If you do not have an assurance of a partner.
- If one day you had a shoulder injury.
- When your elbows hurt, biceps injured.
Pour lying back grogging is extremely rare. Usually there is enough other exercises, the so-called base. If you decide to complicate your program, give extra load on your breast muscles and triceps - strictly follow the techniques for the press. The error will cost your health.
Since in this exercise, the additional burden goes to biceps and front deltoids, we do not recommend training on the same day shoulders and hand flexors.
Stand height
Set the racks for the rod so that you are lying when you hold on to the neck, your hands were slightly bent. No need to put a neck too high or too low. Lie on the bench and lift the bar from this position - if it is comfortable to put it back, it means that you surely installed the height of the racks.
Insurance
Ask someone to inspire you. Let this person be near when you start to harm. The exercise is not aimed at raising the maximum scales, technically complicated, so it can be easily driving a bar.
Selecting a grid and warm-up
Leave the neck blank. Usually the weight of the empty grid is 20 kg. If it is hard for you (for girls, by the way, this is a very solid warm-up weight), take a lighter vulture. Never feel free to start with little and do not pay attention to the already punched guys. They also started with light weights. The main thing is graduality.
- Lie on the bench. The pelvis, back, shoulders and head must lie on the surface of the bench. Feet rest in the floor and slightly placed, bent in the knees. It is necessary to lie down steadily. The bar must be smoothly over your eyes.
- Take a vulture classic grip a little wider shoulders. Remove it and make 10 rapid repetitions for workout. Put the neck back.
- If hard - look for an easier neck.
We start doing exercise
- Source position is the same. We make a small deflection in the lower back (no bridges and other clubs).
- We bear behind the neck back grip, we wrap it with great fingers (that is, 4 fingers on the one hand, big - on the other) - so safer, the rod will not roll on your chest. Hands smoothly on the width of the shoulders.
- The legs are installed so that you lay steadily and not hacked on the sides. Remove the heels to the floor. If wider putting the legs - the position will be more stable.
- In the removal of the rod helps a partner. On your team, he removes the neck and lets him. All this time you keep your hands on the rod and control her movement. The partner cleans his hands when the vulture is at the level of your diaphragm.
- Now lower the barbell so that the elbows do not disperse on the sides. Slowly lower it on your diaphragm, raise faster. We repeat 10 times and decide, increase weight or not.
- If the weight is normal - run 3 approaches 10 times as the first workout.
- If you easily - believe that it was a specific workout. We select the weight so that you can do the exercise the desired number of repetitions in the right technique. Experiment.
The most important moments in the press and what can not be done
Many people want to pump up faster, not understanding even part of the meaning of classes in the gym. As a result, they just jerk their hands, legs, jump and mix others.
Weight
Often it happens that friends in the gym shout to you: "That so little, hang still!" And you, in order not to fall in their eyes, hang still. And the ripe bundle. Therefore, work with the weight that suits you.
What others say - no matter. If you are comfortable to work with an empty vulture, and 25 kg is already very hard for you - work with empty. In the next training session, you will add these 5 kg and perform this exercise with a new weight of the rod. Do not look at others, you swing your body!
You can raise more, bent "bridge", making a powerful jerk, jerking on a bench, but a sense for your muscles will be zero! But harm is extremely much, right up to injury.
Speed \u200b\u200bof execution
With the bench press, the major effort falls on the push of the barbell from the chest. Therefore, this part of the exercise must be faster and exhale. Little need to stretch for a few seconds.
Thus, we lower the rod slowly, we feel all the muscles that work and inhale. When the rod was on the chest (in our case, in the area of \u200b\u200bthe solar plexus), we exhale and throw a power to the bar in its original position. And this movement must be controlled.
A common error is a sharp and uncontrolled lowering of the bar. The result is breast injuries and triceps stretching, shoulders.
Trajectory of movement of the rod
You must send a bar so that it moves strictly vertically. No deviations. Remember, the maximum load from the gravity force is achieved only at right angles to the horizon.
If the rod leaves on the stomach - you risk breaking the delta. The shoulder load will be solid. And instead of the chest you will "kill" them. If you move the barbell towards the head - you risk dropping the vulture. The insuring may not have time to react. Here are 3 reasons why you need to correctly perform such an option.
Insurance
A person who volunteered to insure you must look at you during the exercise. Unlikely, he can catch a bar, if you drop it on yourself. But in the case when you can not squeeze the last time in the approach, but will help you finish the exercise and return the bargain to the place.
Because of the fact that such a press is performed from the diaphragm, and the racks are located at the level of the eye, independently put the barn loaded by pancakes without risk of its breakdown you cannot.
Proper Insurance at the render of the rod is the minimum helpful effort. The partner should allow you to finish the exercise so that you will be as much as possible.
Position of the elbow
If your elbows go to the sides, the back will connect to the chest and triceps. Thus, you will not get the maximum point load on the desired muscles. Elbows need to press to the body.
Growing the girth
In order for the rod, it is necessary to get into the neck, you need to grab the neck of 4 fingers on the one hand, and the big one. It's safe. Some coaches say that with such a grip, there is not all triceps.
If you grab the neck with all your fingers on the one hand, they say, then the triceps will be loaded as much as possible. There is a significant difference between these two grips, except for increasing the risk of rod leave with palms. Therefore, keep the rifle exactly as we advise.
Position of hand hand
We are not pressed from the floor, so the brushes do not need to bend. Hold them as soon as possible. Experiment, how it will be more convenient for you. So do it.
If the shoulders hurt, but I want to pump the chest
Shoulder is a very complex system. Therefore, it most often suffers from hurry, incorrect technique or too large working weight.
If the delta is stretched and painful, it is impossible to harm the rod! Wait until the pain leaves. And even after that, it is impossible to fulfill the bench back grogging for some time.
If the vulture is only 20 kg
This section is mainly for girls and physically unprepared men.
Take dumbbell instead of the bar! Weights are diverse. You can take 3 kg, or you can pick up your weight and do the same as with a barbell.
The only difficulty is every hand in itself. Therefore, try to move the movements synchronously. It is desirable that next was partner.
Execution in Small
We do not see any meaning in this exercise, since the weight of the grid in the Smart can reach 30 kg. For many, this weight will be heavy, and this option of the rod is inappropriate. The same applies to the prepared people. You will be better suitable for the bench outside Smith.
Who does this exercise
Most often, such a type of press is used by athletes who want to increase their indicators in the gym. They are professionals, are engaged long ago, they hise very often and a lot. Therefore, they can see various techniques of press, including inverse grogging.
In ordinary training, this exercise does not make sense. It is also pointless and for beginners.
Ready to perform old press on a new way? Then hello and go ahead! Today we will talk about the press of the barbell lying in reverse grip.
On calendar 28 February, Wednesday, which means - the time of technical note on the alphabet of bodybuilding. By reading, you will learn all about the muscular atlas, the benefits and techniques of doing exercise, as well as we will find out the degree of its effectiveness and analyze some practical moments.
So, occupy your seats in the auditorium, we begin.
The bench rods lying in a reverse grip. What, why and why?
Surely there are such exercises with which you have never come across your training practice. As part of technical articles, we try to disassemble not only the classics of the genre, but also various variations of movements. Moreover, it may be not only different angles or shells, but also grip. In particular, today it will be discussed about the classic exercise - the bench rods lying, but in an unusual performance, and using the reverse grip. All together is called the bench rods lying in reverse grip. What is his features and in what cases it is best to use and find out further in the text.
Note:
For better assimilation of the material, all further narration will be divided into subpowers.
Muscular Atlas
The exercise refers to the class of basic / compounds and is aimed at working the chest.
The muscular ensemble includes the following units:
- targeted - big breast (Clavicle Head);
- synergists - big breast (Sterny head); Front delta, triceps;
- dynamic stabilizers - biceps (short head);
- stabilizers are straight, oblique and front gear M.Zh., small breast.
Full muscular atlas is a picture:
Benefits
Performing an exercise of the center of the rod lying in the reverse grip, you have the right to expect to obtain the following advantages:
- accented impact on top of the chest;
- the development of the strength and endurance of the chest (mostly clavinary department);
- improvement of breast stretching;
- strengthening the muscles of the upper shoulder belt;
- troubleshooting;
- the ability to perform when problems / pains in the front delta during the classic variant of the press;
- improving results in the animal exercises - at an angle up.
Technique implementation
The bench rods lying in reverse grip applies to the exercises of the average difficulty. Step-by-step execution technique looks like this:
Step number0.
Take the position lying on the horizontal bench for the press. Pull your arms in front of yourself and grab the rod before (Palms look at the face), covering thumbs on top of the rest. Rock back and create a "stable pad" to start the press. Statically tighten the press, your legs are hard to press in the floor.
This is your initial position.
Step number 1.
Remove the rod from the racks and in the breath slowly lower it on the chest before the touch. Hold at the bottom point of the trajectory and exhale, straightening your hands, return the barbell in the IP. Repeat the specified number of times.
In the picture form, all this disgrace looks like this:
In motion like this:
Variations
In addition to the standard option of reverse press, there are several variations of the exercise:
- lying at an angle up / down;
- in Smith a narrow grove;
- smith is widespread enough.
Secrets and subtleties
To squeeze the maximum exercise, follow the following recommendations:
- throughout the movement, follow the position of the elbow - they must "walk" along the case;
- click the vulture so that your thumbs cover the palm from above;
- slowly lower the rod down and powerfully, squeeze up.
- before working with weight, spend 2 warm-up approaches without it;
- first, before the processing of equipment, exercise in the Smith simulator;
- use different grip - from the standard shoulder width, to moderately narrow and wide;
- at the bottom point of the trajectory, delay on 1-2 accounts and only then squeeze the weight;
- happiness technique: inhale - when lowering the projectile down, exhale - when lifting the projectile up;
- numerical workout parameters: Number of approaches 3-4 , the number of repetitions - 8-10 .
The theoretical side was finished, now let's look at some practical moments.
Rods lying in the reverse grip VS bench rods lying at an angle up: What is more effective for breasts?
Research results (American Council on Exercise, USA 2016 ) have shown that the rods are located inverse grip from the point of view of the electrical activity of the top of the chest on 25-30% Effective than the bench on the horizontal and at an angle of the benches. The maximum values \u200b\u200bof EMG were shown in the bench back grip at an angle. This option is best "clinging" top of the chest.
How caressing lying to pump chest?
Someone in the Spirit does not tolerate dumbbells and block-lever equipment. And if you treat such a category of workers and want to develop the chest, use the following scheme:
- duration: 10 weeks;
- number of workouts per week: Two, Monday / Friday;
- number of sets / repetitions: 4x12.;
- exercises: the bench rods lying in the back grip at the angle of up + the back of the rods lying on a straight grip at an angle up widespread graft (superset); Rods lying horizontally; Rods lying down at an angle down a wide grop + bench rods lying at an angle down the reverse grip (superst).
Use this program and the textured breast development is provided to you.
Actually, with the luxury part of the notes finished, go to ...
Afterword
Today we met an unusual version of the rods - reverse grip. Surely, until now, you have not known a dream about it. Well, it's time to wake up and experiment. Good luck!
PS: Do you use non-standard exercises in your classes? What kind?
PPS:help the project? Then leave a link to it in the status of your social network - plus 100 Points to karma Guaranteed :)
With respect and appreciation, Protasov Dmitry.
In the training of the Powerlifer, everything is not always going smoothly. It happens that any competitive movement begins to fall behind due to a weak muscular group. To get rid of this disadvantage, auxiliary are used. For example, in the bench press with a weak breakdown because of the pectoral muscles, you can choose from several auxiliary exercises, for example, the bench lies with a wide grip. In this article, we will analyze another exercise for the same purpose, namely, pressing a reverse grip.
Please note that such grip is prohibited in competitions according to IPF rules, but this does not interfere with the use of this exercise.
The technique of press is lying in a reverse grip.
Do not attempt to immediately do this exercise with weight as in the usual bench press, start with warm-up weights. Helpfully assisted in this gym must.
To perform the exercise, you need to lie on the bench and take a barrel from the racks, byverting the brushes with palms up. As an option, you can remove the bar from the racks with a straight grip, put it on your chest and here carefully change grip on the opposite. So it is necessary to do, if you have a certain help to help you. From the width of the grip, the rod depends on what muscles will be the main impact. When grabbing a little wider shoulders, the main load will go to the triceps, which will help improve the harvesters. To improve breakdown, you need to use a wider grip, since in this case the load moves to the chest.
After a deep breath, the bar must be lowered to the bottom of the chest, the touch should not be. After fixing at the bottom point, the bar need to squeeze up and make the required number of repetitions. During the whole movement, elbows can not be built to the sides.