Fizkult hello friends! And today we have the next step in the analysis of the exercise. press the bar to the top while standing. When you come to the gym, you should only think about exercise, nothing should distract you!
One of the best exercises a man has ever thought of! probably this exercise was practiced by the ancient Greeks. Most likely, it was the barbell press to the top that was at the first OLYMPIC GAMES.
The main working muscles in this exercise are the anterior and middle deltoid muscles. And the trapezius muscles. The bench press is difficult to perform with insufficient mobility of the shoulder girdle. So! Let's take a look at this exercise.
Starting position, set the barbell just below the shoulders. It is performed in two ways, or with a narrow grip. This is the placement of the hands where the index finger rests in front of the smooth bar mark.
Or it is done with a wide grip, this is when the little finger falls on the bar measurement. I do not recommend doing a wider grip, it will overstretch the shoulder bag too much, which, in principle, will not play any benefit for muscle development! But the joint will help to ditch! So we do either with a narrow grip, so the emphasis is shifted to the front muscles. Or with a wide grip.
And so, we chose the grip. and remove the bar from the racks, take a step back. Legs at the width of the pelvis or slightly wider. The knees are slightly bent, slightly, in order to take the load off the lower back. The pelvis is slightly laid back, the lower back is bent. The elbows should be under the bar - this is the starting position.
We take a good breath and directly perform the bench press itself. You can press in front of you, in principle, this option takes place. And many bodybuilders do the standing barbell press this way.
But again, my personal opinion, I believe that you do not need to isolate the basic exercise! That is, this is done in order to shift the load on the front surface of the shoulder. I recommend you the good old weightlifting or classic form of this exercise.
This is when we raise the bar above our head. In the upper phase, when we already pass the head, the trapezoid muscles begin to actively engage. With this exercise, we load the entire shoulder girdle.
We take a good breath in order to say so, intra-abdominal pressure has been created, and thereby create more additional support for the spine. The position of the fingers, as it is convenient for anyone. Someone likes to press with an open or "monkey" grip, someone with a closed grip.
Regarding the elbows ... many people recommend not to include the elbows, some recommend to include the elbows. but it is precisely the classical execution of the exercise, this is precisely with the elbows on. You can, of course, not straight to marasmus include the elbows, but we straighten the elbows at the top.
The oblique muscles, the press should be in static tension. Dead center, up to the head we pass on holding our breath. The head is gone, we breathe out. So friends, one more moment ... many who have back pain , they prefer to do this exercise while sitting.
Which I do not recommend, because sitting your spine is even more loaded. If in this exercise the load is distributed over all the muscles. We bend the knees slightly, bend the pelvis slightly. And our load spreads throughout the body. which puts less pressure on the spinal column. then sitting, the load on the spine just rolls over.
Therefore, if you have a weak lower back, weak back then DO NOT DO THIS EXERCISE! It's better to just limit yourself to a dumbbell press or other exercise. The best exercise is the standing barbell press.
Due to the fact that your abdominal muscles are also working well past the shoulder girdle. And that's all, friends. Well that's all, write what you think about this. May YIM come with you. See you soon, bye.
Regards, admin
This is one of the most basic deltoid muscle building exercises. It will help you gain mass and strength in your shoulder girdle, make your shoulders wider and give them all the desired rounded-convex shape.
The dumbbell press is one of the most popular exercises in bodybuilding. According to many professionals, it is almost impossible to "pump" deltoid muscles without dumbbell presses. Most trainers believe that this exercise, first of all, loads the front bundles of the deltoid muscles, in the second place, the middle bundles of deltas are already connected to the work, and the back of the shoulder receives a completely insignificant share of the load.
The difference between the barbell press and the dumbbells is that the amplitude and trajectory of the dumbbell press is much larger, which means that the muscles get more load and work better, which is undoubtedly a big plus for this exercise.
Exercise methods
1. Press dumbbells overhead standing and sitting
Take dumbbells, stand up straight, or sit on a bench. In the initial position, the dumbbells are at eye level or slightly lower. The elbows are turned to the sides. The forearms are vertical. Deflection in the lower back. As you exhale, squeeze the dumbbells up, connecting them slightly above your head. While inhaling, smoothly return to the starting position.
During the exercise, carefully control the trajectory of the dumbbells. Be sure to bring them over your head, this will increase the dynamics of muscle work. Hands should move in the same plane.
- Standing overhead dumbbell press.
- Seated overhead dumbbell press.
2. Press of dumbbells overhead with a neutral grip
Take dumbbells and hold them in bent arms at right angles at shoulder level. The forearms are perpendicular to the floor. As you exhale, perform an overhead dumbbell press. As you inhale, lower the dumbbells to your shoulders.
Exercise options:
- Standing overhead dumbbell press with a neutral grip.
- Standing alternating overhead dumbbell press with a neutral grip.
- Standing neutral grip dumbbell press with one hand over your head.
- Seated neutral grip overhead dumbbell press.
The military press is a regular bench press. And the army press is standing on the shoulders, he is a press from the chest, he is a bench press while standing. The exercise is basic, it is used not only in bodybuilding, but also in the preparation of weightlifters and powerlifters. Popular enough, but considered controversial, many athletes believe that it is the cause of spinal injuries, hernias and protrusions. If done correctly, this is not the case. On the contrary, movement teaches us to stabilize the spine under stress, and is very useful for anyone who wants to find a balance between the development of physical qualities and the beauty of the body.
The movement is carried out by the triceps, the anterior and middle head of the deltoid muscles and, in part, the posterior delta. The muscles in the legs, buttocks, and trunk work as stabilizers. It is a mistake to think that the military press is an exercise that involves the calf muscles. It is a technical mistake if the athlete is pushing the weight upside down. If performed correctly, you will get a shvung, if not, it will be a mediocre imitation.
Some articles outright claim that this movement helps to pump up the chest. In fact, the pectoral muscles contract to act as a stabilizer for the shoulders and gradually stretch as the lifter lifts the bar behind the head. But the load cannot be considered sufficient for their hypertrophy. Much confusion has also arisen because many authors of articles confuse the military-style press and the army. The military-style bench press is usually called the bench press without the support of the legs, and the army press is the standing press.
It is not possible to turn off stabilizers from movement while standing. Therefore, it is better to leave ideas about the implementation of this movement in Smith without implementation. The Smith Machine is a fixed barbell with a trajectory that is only suitable for the seated overhead press, but not for the chest press. Some machines mimic an elliptical trajectory to make the pressing movement more natural, but not every shoulder will do this. Therefore, it is better not to use the variant with the Smith machine.
Disabling stabilizers from work in basic exercises is a very irrational exercise. Athletes make a base in order to develop all the muscles of the body, and activate neuromuscular connections, and not in order to think later how to adapt it so that the base is not a base.
To begin with, this movement did not come from the training of US Navy SEALs, as it is customary to write everywhere on the Russian Internet, but as a traditional element of weightlifting training. "Seals" really do it, as a good army bench press will help both to throw the bag on the support, and pull out the wounded comrade if something happens. But who "invented" the exercise, it is impossible to say for sure. Lifting weights over your head was already known to the ancient Greeks, judging by the frescoes, and has always been considered a good developmental exercise.
The military press allows you to develop not so much the strength of the shoulders and triceps themselves, but synergy in the movement of the legs, body, and arms. In addition, it allows you to increase the strength indicators of the entire upper body just due to stabilization. And it also serves as an excellent special preparatory movement for a good half of the bench press exercises, and in part, for power-speed exercises, such as jerks and jerks.
All this has led to the high popularity of the exercise in our time. In fact, it was not powerlifting or bodybuilding that “infected” the masses with this movement, but CrossFit. When many people came to crossfit boxes in order to become as cool as those guys in the video, they found that not only strength indicators, but also endurance, as well as banal amplitude in the joints were lacking. The military press helps you develop all the necessary movements in CrossFit, from throwing medicine balls from the chest to weightlifting jerks. It also serves to stabilize the shoulder joint in movements performed on the bar.
The army bench was respected by old-school bodybuilders. Most of them trained in one way or another with coaches who came from Soviet weightlifting. In this form, lifting weights over the head is the basic movement.
The benefits of the exercise are not limited to its applied value for different disciplines. As basic, it engages most of the muscles in the upper torso. This allows the athlete to effectively build muscle mass, and activate neuromuscular connections, as a result, recruitment will really happen faster than if you only engage in isolation in simulators.
In addition to the shoulders, the movement works great for the triceps. It allows you to change the shape of your hands. Therefore, it is often the army press that is given to girls who want to quickly tone their hands, no matter how paradoxical it may sound.
In the correct technique, movement serves as an excellent prevention of problems arising from insufficient active blood circulation in the cervical-collar zone. A number of sources mention that the army press is the prevention of trapezium hypertonicity in security officials, and headaches associated with muscle spasms.
Important: all the advantages of the army press are revealed only when the exercise is performed in the correct technique
For beginners, the movement has two serious disadvantages:
- The possibility of injury due to technical violations;
- Fall risk
Some athletes simply do not have time to "unhook" their hands from the apparatus and therefore fall back along with the barbell. This usually happens if the weight taken is too heavy. For beginner athletes, movement carries many dangers, especially if the person cannot adequately assess training volume. We're not talking about injuries and falls. Many athletes really want to build their shoulders faster, so they do a monstrous amount of work on them. This causes inflammation in the soft tissues, and pain.
They say that the reason is the army press itself, and they are forbidden to do it. But in fact, the reason lies in the abundance of different presses, and insufficient time and body resources for recovery.
A beginner, who is not yet strong enough to adequately stabilize the lower back in the exercise, may also have a back injury. Usually this is a displacement of the vertebra, protrusion or hernia. It is impossible to assume that this movement is the only reason. In practice, there are much more reasons, and one of them is the weakness of the anterior abdominal wall. Until the press is strengthened, it is recommended to wear an athletic belt. But this is not a panacea. The skill to keep your back neutral will still have to be worked out, no matter how much you want to practice safely all your life only at the expense of the belt.
Injuries to the hands due to improper technique are common. Many do not place the bar in the middle of the palm, and do not provide even pressure, but simply try to redistribute the weight in such a way that it is convenient to lift. This is not always optimal for the wrists. Hand wraps are part of the solution to the problem of these athletes.
Technically, this is a challenging exercise. Before performing it, you need a full-fledged articular warm-up, and you just need to activate the entire shoulder girdle. During the warm-up, you need to perform several series of circular rotations forward and backward.
The movement is performed in this way:
- you need to set the racks to a height that is suitable for the front squat. The bar should rest freely on the chest;
- grip - shoulder-width apart, the athlete takes the barbell from both sides, the grip is tight enough, then the chest is brought under the bar and the athlete extends his legs, removing the barbell from the racks;
- walking away from the racks looks like a classic squat. After that, the athlete tightens the press, stabilizes the lower back, rests his feet on the platform, and in one movement along an elliptical trajectory squeezes the bar up;
- the correct trajectory of the projectile is upward in an arc behind the head, and not straight ahead;
- lowering also occurs smoothly;
- touching the chest in each movement is required only if the athlete works without pain or discomfort. Lowering itself is not a necessary element of the exercise.
After the end of the approach, the bar returns to the racks.
Wrong trajectory
Some people manage to portray this movement as a parody of the bench press. They press straight up at the highest point, pushing the bar off the body. It turns out to be a rather traumatic variation for the shoulders, which, with increasing weight, also becomes the cause of falls. Another trajectory error is the insertion of the barbell sharply behind the head; this option is not acceptable because it contributes to an unnatural overload of the cervical spine. The third error in the trajectory is the "press from the nose", that is, doing the exercise in half amplitude.
A hodgepodge of styles and exercises
Some athletes confuse this movement with the technique of pressing the barbell behind the head. They do not press their forearms against the body, but do all the work by pushing the weight away from themselves and removing it behind the head. In this case, the elbows are spread apart, and the shoulders at the start are parallel to the floor. Everything would be nice if this initial position did not cause subacromial syndrome. Using this technique is fraught with joint pain.
Big ego
Huge weights raised up look cool. But then treating inflammation of the ligaments and muscle tears is not at all so great. Working weights should only increase when the technique of movement allows them to be increased. Everything else is still superfluous.
Involvement in the work of the legs, back, and body
Some athletes, instead of the press, perform a half push, shvung, whatever, just to push the weight with their feet. If you cannot squeeze the barbell smoothly and with your hands, you just need to reduce the weight of the weights. It is not necessary to work with the body and legs.
Rolls from heel to toe
Many people find it difficult to maintain weight without losing balance during exercise. Such people should try to carefully maintain balance, transferring weight to the middle of the arch of the foot. If it doesn't work out, and it only turns out to roll, you should switch to a bench press, and work along the way on the development of the muscles of the legs and core.
Excessive training volume
This is common to all beginners. It seems to them that the program is for hacks, and they train the least of all in the gym. So a person begins to perform all the approaches that, in principle, he can perform. The volume increases several times, but the intensity stops growing. The athlete experiences pain in the ligaments and joints, he does not get stronger, and his training just becomes another attempt to overcome himself. Over time, accumulative injuries appear, and the person refuses to study.
Lack of joint mobility
Sometimes they write that the movement cannot be performed only in case of arthrosis and osteochondrosis, but the problem is that a perfectly healthy person may be unable to make just such an amplitude of movement due to "office posture", that is, weakness of the back muscles when overloading the trapezium and pectoralis. Over time, as your back is strengthened, you can lift the weight over your head more effectively. Until this point, work with dumbbells is recommended.
The military press (also called the standing barbell press from the chest or the classic press on the shoulders) is a great exercise aimed at developing the muscles of the arms and shoulders. At the same time, the athlete improves the support-shock-absorbing qualities of his body.
Muscle work in exercise
The military-style (military, soldier) chest press is a basic exercise. That is, when performing it, several muscle groups work at once. The main load falls on the deltoids - the muscles covering the shoulder joint. The back, front and middle beams are involved in the work. The front is maximally involved, the rear is minimally involved.
Regular deltoid training makes the shoulders visually wider and more voluminous.
In addition to the shoulders, the movement involves the triceps (you do extend your arms when you lift the bar in front of you) and the upper part of the pectoralis major muscles.
The muscles of the press, back, legs and buttocks are responsible for stabilizing the body during the exercise while standing. If you do a barbell press while sitting on a bench with support on a vertical back, the load from the legs is completely removed, and the load on the back is significantly reduced. In general, the seated press is a somewhat simpler and safer exercise.
The delights of the army press
As the name suggests, the military bench press is a traditional part of the physical training of military personnel. The name came from the English language, but it was quite adapted among Russian-speaking athletes.
The functionality of the exercises comes first in the case of military training. The standing press (lifting the barbell overhead) allows you to increase the force of the vertical push from the shoulders, which allows you to effectively hitch the fighters when needed. For example, to overcome high obstacles, or when you need to get into a high-placed window.
The exercise is performed while standing (the seated barbell press is a simplified version of it), and the weight of the bar rests on the entire 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 barbell press while standing involves the triceps (as mentioned above), it will be useful during the struggle, when you need to push the opponent away from you.
Thus, the army press (aka the vertical press) is a basic exercise for a fighter.
Civilian athletes are interested not only in muscle strength and increasing the capabilities of their own body, but also in the harmony of the figure, which is achieved through the development of the shoulder girdle.
In fitness clubs, athletes perform overhead presses both standing and sitting. Both options develop the shoulders well. The former is suitable for experienced athletes, and the latter is good for beginners or people with back problems.
If we consider the bench press in front of you as an element of strength training, then there is a push, and a snatch, and braking due to the amortization of the legs. More about this in the technique of execution.
The big plus of the exercise is that it develops the whole body (not just the shoulder muscles), overall coordination and stability. This is good for both the soldier and the civilian athlete.
In civilian life, it is unlikely that you will need to lift someone over your head, sit down and so on. But the exercise will be very useful for opening hatches, skylights, lifting something high up. So pump up your shoulders.
Now let's talk about the cons
The military press combines two serious disadvantages:
- Danger of injury (muscles and joints can be damaged).
- Risk of falling and dropping the barbell (especially when the technique is incorrect).
The fact is that the overhead press involves movement with the damping of the inertia of the descending projectile. This is due to the flexion of the knees and a slight deviation of the pelvis from the starting position.
If you perform a press while standing on straight legs, there will be no shock absorption, and the shock will be absorbed due to the elasticity of the articular cartilage. This means that the joints of the knees, pelvis, spine, ankles will receive a harmful load. All of this is easy to achieve by doing the army press on straight legs (that is, the knees are "snapped").
Another risk is increased stress on the lower back. Therefore, it is recommended to perform the exercise with a special athletic belt. If for some reason you have osteochondrosis of the lumbar spine, and the doctor recommended an orthopedic belt, wear it during approaches. This will reduce the amount of compression in the spine.
The most ridiculous thing that can happen is the barbell falling or knocking to the floor. This can happen for several reasons: you have taken a lot of weight, you are not an experienced athlete. For athletes with little experience, we strongly recommend that you work out the technique of the exercise before increasing.
Also at risk are the muscles of the shoulders and shoulder joints. In no case should you start performing an army press without thorough preliminary warming up.
Exercise technique
Prepare the racks for the bar: set them to the desired height. You can use a power rack or regular squat racks. Do 10-12 reps with an empty bar to warm up.
An empty bar (Olympic) weighs about 20 kg, including the plugs - 25 kg. This is a lot for beginners, so look around the gym for lighter bars.
Technique for performing an army press:
- The bar should be level just below your shoulders so you can lift it off by extending your knees rather than raising your body on your toes.
- The position of the hands should be shoulder-width apart or slightly wider than the shoulders. The elbows are pointing down, the palms are pointing up.
- Go under the barbell until you touch the bar, place your feet shoulder-width apart, feet parallel, you can spread your toes a little to the sides.
- Grasp the bar as described in step 2. The bar should rest on your collarbones, and on the sides of them, be fixed on your palms.
- Bend your legs at the knees for cushioning. Raise the barbell up in front of you, bringing it over your head. The bar should be in line with your head, pelvis, and heels. If the barbell deflects somewhere - you are doing the overhead press wrong!
- Lower the barbell back onto your collarbones, crouching slightly as the barbell touches them. Movements are carried out at a moderate speed, not slow, but not fast either. From the outside, it looks like jerking, but it is not. Each movement must be fully controlled by the athlete.
- Do 10-12 reps for three sets.
Do not forget that when lifting the bar (on effort), you need to exhale through the mouth, and when lowering, inhale through the nose.
Anyone who wants to completely protect themselves from injury can perform a barbell press while sitting on an incline bench, placing the back at 90 degrees to the floor and pressing your back tightly to it. In this case, you completely eliminate injuries to the lower back and back, since they are fixed on the back of the bench and receive only part of the load. However, the seated press will not allow you to develop your jerking skills, develop more strength, or learn to better keep your balance. Therefore, think for yourself which option is best for you: a barbell press while standing, or, nevertheless, in a sitting position.
Watching Your Technique: Common Mistakes
Confused with other exercises
The military press is often confused with the barbell press from behind the head. In the second case, the bar goes up and down behind the head, and the athlete's hands grab the bar wider than the shoulders. When the bar is lowered, it goes to the top of the trapezoid, or even more often, does not fall below the athlete's ears. In the case of an army press, the bar should be held on the chest-collarbones, supporting it with the palms of the fingers facing the athlete.
Extra movement
We are talking about unnecessary pelvic vibrations, head movements, jumps. If you pull your pelvis back strongly while lifting the bar, you are doing the exercise wrong.
If you jump to lift more weight, you are cheating, there is a risk of injury when lowering. Before your sets, remember how to do the exercise using an empty bar.
Incorrect body position
Some thrill-seekers lift the bar up in front of them, tilting the body back, thereby overloading the vertical stabilizers. Firstly, you can fall, and secondly, injure your shoulders and lower back.
The barbell must be held above the head (while the gaze is directed forward), and the body is vertical.
Too heavy weight
The most common mistake newbies make is wanting to impress. Remember, you will not make any impression on the long-term inhabitants of the gym, unless you make them laugh. And for the sake of other newbies, it's not even worth showing off. The price is too high.
For example, let's say you take a 50 kg barbell and try to lift it up in a clean and jerk. Once you will succeed, and then you will not be able to hold it. You need to correctly select the weight. To begin with, ensure that the execution technique is close to ideal, do the exercise correctly. Then you can already increase the weight. Technique is everything. There is a technique - there will be a result. If she does not, there will be an injury.
Lack of warm-up
A very risky and common mistake is to immediately take on working weights. The shoulders and their muscles are very vulnerable to injury. Many of you know perfectly well how all this happens - at first there is a sharp pain, then for six months it is difficult (or even impossible) to raise your hand in any direction. This is how the deltoid tearing process proceeds.
All this is treated for a long time, requires compliance with restrictions, additional warming up in the future.
Do you need it? Warm up your muscles well before exercise. After cardio, work on your shoulder joint, then do this exercise with a light weight. If your gym has all 20kg bars, try stretching with dumbbells. This is very convenient - because the weight is significantly less than that of the bar. Do 10-15 warm-up reps. Then grab the bar, and gradually approach the working weight.
Better to do 2-3 intermediate sets of 4-5 times than to pull the shoulder. And remember - the right technique is just as important as the warm-up.
For example, if your working weight is 55 kg, start your warm-up with an empty bar (that's 20 kg). Do 15 reps. Add 10 kg, do 4-5 reps. Hang another 10 kg, do the exercise 5 times. Now you can hang the working weight (55 kg) and perform the required number of repetitions and approaches.
Possible problems and solutions
It hurts you to lift the barbell
Pain is most commonly seen in the shoulders, triceps, and wrists. If you work without a special belt, then the lower back can also get sick.
- If your shoulders hurt, one of the deltas is pulled (your choice: middle or front). You need to wait a while without training - let the muscles recover for at least a month.
- If your lower back hurts, always wear an orthopedic belt (not athletic, mind you).
- If you have pain in your wrists, you can use an elastic bandage.
I can't keep my balance
There is another way of setting the legs - one in front, the other slightly behind. However, it is used more by weightlifters. Thus, a person is more stable on his feet, but a traumatic load on the spine is created. Therefore, place your legs straight (feet parallel) and take as much weight that you can keep in that position. For convenience, practice in front of a mirror.
Lack of joint flexibility
If your joints do not allow you to perform the barbell press correctly from the chest, do not. We'll have to limit ourselves to other options for pumping the shoulders. Don't worry, there are tons of other exercises.
If your back hurts
The seated barbell press is an option for people with a weak back. Lean against the back of the incline bench. This will reduce the stress on the lower back. Also, the seated barbell press will reduce the risk of falling or dropping the barbell.
Overtraining
Do not forget which muscle groups are working when you do the bench press while standing or sitting, and plan your workouts correctly. Don't load deltoids too often.
Site Master and Fitness Trainer | more >>
Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of Krasnodar Region according to IPF. 1 category in weightlifting. 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date: 2012-05-29 Views: 1 439 643 Grade: 5.0
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Additional- and
Complexity of execution- average
Bench press from the chest while standing and sitting - video
Weight and repetitions for beginners
For men: 10-15 repetitions of 20-25 kg. 3-4 sets.For women: 10-15 repetitions of 8-12 kg. 3-4 sets.
Muscle group load
The load is indicated on a 10-point scale (total load is summed up)Limitations for injury / illness / pain
The degree of risk is indicated on a 10-point scale.Exercise Description
Can be performed in the same way while standing and sitting with a support. It is considered the main exercise for developing shoulder muscles. Do not bend too much. Back injuries may occur. Unlike the press from behind the head, the front delta works harder. While sitting, it is still more convenient to do with dumbbells, since because of the bench you cannot move your head back at the beginning of the barbell squeeze. Main features
1. The chest press is the most important exercise for developing the shoulder girdle. I find it best to do this exercise while standing. However, if there are back problems, then you need to do it while sitting with support on the back of the bench. 2. When performing while standing, make sure that the pelvis is always slightly protruding. That is, take him out a little by the heels. This position will eliminate excessive deflection in the lower back. If you strongly bend and push the pelvis forward, you can easily injure the lumbar spine. 3. The bar must be pressed along such a trajectory so that at the top point the bar is overhead, or slightly behind. But not in front. 4. When lowering, it is advisable to touch the upper chest with the bar. There is no need for a pause at the bottom. As soon as you touch your chest, press right away. 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 much as possible in a straight path. And in order not to go around your head, just feed it back a little.