Rods at the inclined shop. Rods on an inclined bench: machinery and important nuances of exercise

In bodybuilding, dumbbells on inclined bench refers to the number of basic exercises for the study of the chest group. Working with dumbbells at an angle has several pronounced benefits over a barbell and must be present in the training program.

Use and disadvantages of exercise

The first and basic advantage - lying on an inclined bench in the bench excessively involved precisely breast muscles (with the involvement of triceps and delt). While when working with a barbell, the load is distributed on the chest, delta and triceps almost evenly. Therefore, for the target muscle, the bench of dumbbells lying at an angle becomes more priority.

The main advantages:

Study of all parts of the breast muscles;
The ability to manipulate the focus load using inclination;
Powerful stretching;
Coordination development;
Increased amplitude of movement.

Almost all drawbacks relate to the technique of execution. Basically, they are leveled by the development of all the features of the movement and compliance with the recommendations for implementation. Due to the need to work, almost sitting at an angle (applies only to the position of the back of 45 degrees), the concentration of the load on the chest and controlled execution becomes an important condition (especially during the lowering of the weight to the chest).

The only pronounced minus In the performance of the movement at an angle up is to increase the trauma due to powerful stretching. Manifests itself mainly when working with large weights and at critical points (casting a projectile from the position of sitting and completing the approach).

What muscles work

When performing the press of dumbbells, almost the same muscles work in the slope as when working with a barbell. Also because of the need to keep the weight of each hand separately into operations are involved. Nevertheless, due to increased amplitude and the ability to as much as possible to "reveal" (or expand), the chest, bench at the tilt, better than other exercises work out the target zone.

It falls on and mainly they act as to hold the desired position of the hands.

What angle to choose and what is the difference: 30 or 45 degrees

One of the main advantages of the exercise is the flexibility that manifests itself in the form of the ability to dismiss the load on different areas.

When working at an angle of 30 degrees, the load evenly falls on all chest areas.
After an exercise with 45 degrees of inclination, the focus switches to the top of the chest (which is often referred to as the lagging site).

It is important to take into accountWith the yield at an angle of 45 degrees, the front beam of deltoid and part of the load switches to it is much stronger. This can be a disadvantage only in cases where the training was preceded by the active study of the Delta (with an increased volume, the front beam will be worse to recover).

In general, the choice depends on the training goals, priorities and individual conditions (lagging breast sections from a specific athlete). The slope of 30 degrees is considered universal and is used most often.

Technique implementation

In the technique of pressing lying on an inclined bench at an angle of up with the key, two phases are considered to be directly executing the element and output to the starting position. Moreover, most of the injuries occur at the weight of the weight of the weight, because this stage should be considered separately.

Position access technique is performed in two versions: Alone and with the help of a partner.

In the first variant cast a dumbbell with legs. Shells are placed on the hips, after which the impetus and simultaneous force of the hands and the thighs rise to the position.
The option with a partner is safer. The partner simply alternately puts shells into the hands of the athle, which has already accepted the starting position.

Technique of the press of dumbbells on an inclined bench:

Lower on the bench, put your hands with dumbbells up (completely straightened) so that the forearms are perpendicular to the floor. The back and the back are tightly pressed against the back, the feet rest in the floor to fix the position of the body.
Start slowly bending your hands in the elbows, dropping dumbbells down.
Twen the blades and maximize the breast forward for muscle stretching.
Without a pause, remove the shells in the original position in a faster pace.
At the top point, dumbbells should not touch each other.

In fact, working with dumbbells and barbell is variations of the same exercise with a similar motor pattern (but displaced accents). Usually these options alternate for the complete study of the entire group.

Training mode for men (The number of repetitions, networks, volumes and other) is no different between the press with dumbbells and the bar. Classic 8-10 repetitions in 3-4 sets for mass and multiple mode with an emphasis on.
Girls It is recommended to operate in the range of 10-12 repetitions, this is the optimal averaged option at which it is possible to achieve and increase the mass of the thoracic, and improve the relief of muscles.

Due to the specifics of the movement of the animals of the dumbbells, under the angle, the head is usually put immediately after working with a barbell. This allows you to better "exhaust" breasts without strong involvement of other groups.

What to replace the exercise

There are two obvious replacements for inclined benchmark with dumbbells:

A similar movement with a rod (less priority, since breasts are slightly worse);

Dumbbells at an angle in video format

Effective and popular exercise for working for development breast muscles. Such a press is motion capable of increasing the volume of this part of the body. Before the main implementation of the exercise, make several training press with an empty vulture. Slowly make 15 repetitions. All movements must be measured.

The bench press in the slope is allowed to effectively pump the breast muscles and dial the cherished for all men muscular weight. To perform this exercise you will need benches with the possibility of adjusting the tilt of the back. For novice athletes, it is recommended to perform a rod center at the Smith simulator.

The advantages of the oblique position:
The oblique benchmark of the bar allows more to stretch the breast muscles and develop the flexibility and mobility of the shoulder joints.

Well includes a shoulder belt - the front delta shoulders.

Suitable for girls. Makes breasts more expressive and volumetric.

Technique of the press of the rod in the slope

Adjust the back of the bench. Sit down on the bench, press her head and back. Feet should be left to the floor. Follow the posture.
Take the neck so that the distance between the palms is slightly larger than the width of the shoulders. Raise the bar horizontally at the level of the clavicle.
Inhale. Touch the rod neck to the top of the sternum. With exhalation, make the bench up.

Number of approaches and repetitions: Exercise is more efficient to perform 10 times in 4 sets.

Rods Rods on an inclined bench

To fully restore the muscles, the exercise should be enabled in the training program only once every week. Make the center of the rod on the inclined bench at the beginning of the class or after the performance of horizontal pressures.

Applying exercise

KOM. Everyone, from the beginner to the master. Men and women.

When. Perform the tilted benchmarks of the rod at the beginning or in the middle of the training of breast muscles. After, make a pullover with dumbbell and.

how many. On average, the exercise is made in the amount of 4 approaches of 10-15 repetitions.

What muscles work

First of all you work on big and small muscles Breasts, front delta and triceps. The advantage of the exercise is the possibility of targeted load distribution between the upper or lower parts of the sternum.

Load for 10 Salted Scale

The position of hands on the rod and their advantages

Narrow grits

The narrow position of the hands will shift the emphasis in favor of triceps. In addition, the load will be directed at the forearm, wrists, some sternum muscles. When performing the exercise narrow grove Pick the shell of a small weight. Do not place your hands too close to each other. Otherwise, there is a chance to be injured.

Wide grip

A very wide grip use advanced athletes. With it, the work will involve beams that connect the muscles shoulders and sternum. This hand position will reduce the amplitude of the movement, but will allow you to work with a rather sweaty projectile. The optimal option will be the middle grip.

Exercise options

Comable option for retail. Such an angle of inclination contributes to the elaboration of all muscles chest. However, with a decrease in the angle of inclination of the bench strains the muscles of the bottom of the sternum. We must not forget about the individual selection of the inclination of the body, depending on the growth of the athlete and the structure of its muscles.

Rods at the corner of 45 degrees

Video Exercise

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2016-08-22 Technique of the press of the rod in the slope

The bench press with the presented level of inclination will provide the maximum elaboration of the muscles of the upper part of the sternum. And the angle with even greater value will spread the voltage on deltaid muscles and spine. This implementation is incorrect and able to negatively affect your health.

Rods in the slope lying down his head

Such a variation of the exercise is aimed at working out the lower part of the sternum. Ask anyone to submit your weight when take the starting position. Make it yourself will be problematic.

Video Exercise

Breathe exactly to avoid dizziness. Do not stay for a long time in this position: the tide of blood to the head will become unusual for the body.

Support Points

When performing an exercise in the role of supports will be spin, buttocks and legs. Do not break the hips from the surface of the shop in order to avoid undesirable effects due to weight pressure in the vertical plane.

Attempt to make a bridge during exercise

This movement will reset the effectiveness of the tilt of the bench back. Exclude this attempt by retaining natural deflection in the lower back.

Press in Small

Rods of the rods in the simulator are performed for isolated scraper muscles of the top of the sternum. The execution technique coincides with the reproduction of the benchmarks of the free rod. The exercise becomes easier due to the fixation of the grid and the strict trajectory of motion in the vertical plane.

Options for locations in Smith simulator

If you keep the forearm strictly horizontally and lower the elbows down, the jobs are more included.
If, when lowering, elbows to get back, as much as possible - the upper part of the chest muscles is trained. This version of execution is more efficient and allows you to better work out and stretch your breast muscles in the exercise.

At the top of the exercise, strain your chest muscles for a few seconds.
Beginner athletes should be produced by the Rods at the Smith simulator or contact someone asking for help.
Lower the barn twice as slower than raising it. Control the vertical trajectory of the grid movement.
Pay attention to the position of the elbow: they should be directed to the sides.
Exclude a blow when the grid is lowering. With its rise, almost completely straighten your hands in the elbow joints.
It is worth refrain from the bench press down your head in the presence of problems with blood pressure.
If there are problems with joints, apply special cuffs.
For convenience, put on the gloves for the simulator room or apply chalk. Use a small in the volume of the neck.

What to do with pains in shoulders

The pain in the rear bundles of deltoid muscles is not reflected in the performance of the rod. With discomfort in the middle and front parts of the Delta, the situation is more difficult. Try to press the rod at different angles of inclination. If the pain remains, eliminating the exercises for the month.

Security

Fix pancakes on the rod. During the reproduction of the press, they are slightly shifted. This leads to uneven loads or injury. And do not hesitate to take advantage of the help of your person.

Result

Thanks to the fulfillment of the rod, the rod on the inclined bench will be able to develop breast muscles, increase their mass. For girls, the condition of their bust will be especially important. The correct exercise technique provides for the removal of unfavorable load from the shoulders and the bottom of the back. The exercise will allow you to better perform bend in classical variations.

Notes

Adjust the power mode. This factor is very important for growth, development, recovery of any muscle group. Athlete of any level of physical training is to use the center of the rod on the inclined bench in its training plan. Alternative option Works on the chest muscles are the gates of dumbbells on an inclined bench and oblique bends in the simulator Smith.

The press of the Rod Löz is among the most popular exercises. To perform it, sometimes you have to wait: a rack with horizontal bench Almost always turns out to be busy. It is not worth spending time waiting: Equipment for the oblique option of the bench training is more often empty, especially since one horizontal press for improvement physical form Not enough.

Rods on an inclined bench: distinctive features

Gentle exercise with a barbell, performed under the tilt, is basic, since several joints and muscle groups are involved in operation. It is a variation of classic training using a horizontal bench. The change in the initial position leads to another load distribution, allowing you to work in more detail the target area depending on the tilt selected.

Competitive athletes usually perceive such a press as an auxiliary training element, since it involves working with smaller scales in comparison with the classic option. However, in amateur sports, the main purpose of classes is not to take the highest possible weight, but high-quality muscle development and general improvement of physical form. The press on the inclined bench perfectly copes with these tasks.

What muscles are involved in work

The main load in this exercise takes on a big breast muscle, an anatomically having two heads:

clavicle, located on the front of the clavicle;
breast-Röbean, covering lateral area of \u200b\u200bthe sternum bone and 6 top ribers.

Conditionally, this muscular array is divided into three departments - upper, middle and lower. By changing the angle of inclination of the bench, you can shift the load, strongerly activating the other area in accordance with the goals of the workout.

As auxiliary muscles in motion involved:

triceps;
front beam of delptoids;
small breast muscle;
front gear muscle.

Advantages of exercise

Experienced athletes converge in the opinion that the inclined bench arms up the head is stronger than the breast muscles in comparison with the training on a flat bench. This is due to the fact that in the "Classic" a significant part of the load takes a stronger area - the bottom of the chest. In addition, triceps are actively involved in motion. With the inclination at an angle up, these muscle arrays are activated less, and the movement is performed mainly by the middle and riding the chest. This allows you to better work out muscular groups, which are usually lagging behind.

The bench press is more variable compared to horizontal. By changing the initial position, the athlete can carry the focus of the load on different sections of the chest, triceps or delta depending on the purpose of the classes.

This variant of the pressing movement allows you to effectively use a greater number of muscle groups, working with smaller scales.

How to choose angle of the bench

From where the athlete will be located, the degree of development of a particular area of \u200b\u200bthe top of the case depends.

Adjusting the position of the back, you need to take into account that the less the angle of inclination, the more triceps are activated. With increasing angle, the working accent gradually moves to the front delta. It is important to establish such a slope so that the three-headed muscles are minimally involved in the work, and the delta has not had time to take part of the load. Such a golden middle is an angle of approximately 30 o - in this case, the breast muscles is loaded as much as possible.

The angle of 45 o will lead to a more significant activation of the upper part of the chest, delto will be involved in the work.

When working at an angle of 60, the front delta will take a significant part of the load. From the thoracic muscular array will be involved only by the clavical area.

Too high the back of the back when the press is performed leads to the overload of the shoulder joints, and the working focus will move to the front of the deltoid muscle. Therefore, the angle of inclination should not exceed 60 o.

Machining technique Rods on an inclined bench

Human training on an inclined surface involves a heavy base movement and therefore requires adherence to perfect technology.

First, you need to carefully warm up, paying special attention Heat the shoulder belt. For this purpose, classical prescripts from the floor are perfect.

At the beginning of the class establish the desired angle of the bench. The bar is placed on the supports of the rack, the burden is added, fix it with clamps. In the starting position, it is preferable that the vulture is located right above the clavicle line.

We should not begin training with working scales: the first approach is a warm-up.

Rod Rods on a bench with tilt up

Having settled on the bench, remove the projectile with direct narrow or widespread grip (depending on the purpose of the classes) and are upstairs. If the rod "walks" in his hands, you need to reduce weight weight.

Making inhale, the bar is lowered to the touch of the upper area of \u200b\u200bthe chest. The trajectory of movement should be strictly vertical.
At the bottom position is delayed by 1 account. At this point, unacceptably chopping the grid from the chest. The forearms are in a vertical position (photo).
On the exhalation, the force of the chest muscles is squeezed up the rod up, without leading the elbows from under the grind line.
Making a short pause (it stabilizes the position of the projectile), again begin movement down.

Make 6-12 times in 3-4 approaches.

While movement is performed, the blades remain reduced. Shoulders and chest do not break away from the bench.

The lowering of the rod occurs more slowly than the rise.

High-quality work in the bench goes inside the amplitude: at the top point without extending the elbows to the end (this will take the load on triceps), at the bottom position - without chopping the neck from the torso (the inertia force turns on).

It is important that the exhalation coincided with the most difficult area of \u200b\u200bthe lifting. If you make it before, it will weaken the stabilization of the case and will not allow to make the most powerful effort.

Video: Nyuances Rods Rods in the tilt up

Rods on a sloping bench down head

Human training in this version contributes to the drawing of a clearer lower border of the breast, gives it a more expressive form. It listens to a lesser extent to the shoulders and the lower part of the thoracic muscular massif will actively use the bottom.

If there is no special equipment for the press down in the hall, it is permissible to use a bench for the press or a horizontal bench, creating a slope using any item that performs the role of the stand. The resulting design should be stable.

The angle of inclination is varied in the range of 15-20 o. Below to lower the bench is not worth it: this will create a unwanted load on the brain vessels.

The neck with burdens, fixed with the clips, is located on the rack so that its lowering is made strictly to the lower chest area.

Having settled on the bench, it is necessary to put legs under the support rollers. The rod is removed from the racks in the shoulder level and remove the hands to be perpendicular to the floor.

The technique of performing working motions is similar to the previous option with one difference: when moving down, the projectile is lowered closer to the lower border of the chest muscles.

Newbies, when performing this exercise, it is advisable to use the partner's help.

It is important to prevent the "festivities" of the grid from side to side: it makes training attendant. It is not easy from the point of view of coordination, therefore, before working out perfect technology, it is not necessary to increase the working weight.

The rods in the slope of the head are not worth performing athletes predisposed to an increase in intracranial pressure.

Video: Technique work with a barbell in the slope down

Rods at an angle at the Smith simulator

This device makes it possible to technically purely squeeze the projectile even with a small training experience, focusing on the target area and not distracting the preservation of the equilibrium and stabilization of the case. Smith car minimizes the likelihood of injury.

In this simulator, the neck is moving along a given trajectory, and the exercise is performed in the correct amplitude. Newbies can take advantage of this feature of the device, having mastered the correct technique of oblique press before starting work with free weight.

Before proceeding with the exercise, they have a bench in the Smith car directly under the vulture and are determined with the angle of inclination of the back (in several degrees). The bar is installed at such a height so that it was possible to reach it with straightened hands.

To make the starting position, there are lying on the bench and remove from the fixators to the bar, using grip on the width of the shoulders or a little wider.
Next, make movements similar to the yield outside the Smith machine. Despite the fact that the simulator facilitates the exercise, uncontrolled lowering and raising the griff is unacceptable. It is necessary to focus on the concentrated elaboration of the target zones. Perform 8-12 repetitions in 3-4 series.
After completing the final movement, the vulture is fixed on the racks and get up from the bench.

Smith's simulator takes over the stabilizing work, and the athlete can exercise with more significant burden. When you go to classes outside this device, working weights need to be reduced.

Video: Training in the simulator Smith

Narrow or wide: different types of grits in work on an inclined bench

Determining with a width of graft with a bench training in the inclined plane, it should be considered which muscular groups First of all, it is required to work out this exercise.

Wide grip emphasizes the load on the chest muscles, but the amplitude of movements is reduced.
A narrow grip makes it possible to work in an enlarged amplitude, however, the already setting the hands, the most part of the load is taken by triceps.

Inclined benchmark allows you to take a rod with grogging already, rather than in classic version. This is due to the fact that here the role of triceps, usually actively working in a narrow grip, is minimized. Therefore, an athlete can safely apply a narrower setting of hands, increasing the amplitude of the movement without fear that the load will leave with breast muscles for triceps.

If in training on an inclined surface is used narrow grip, beginners or extensive athletes, when removing the projectile with racks, it is recommended to use the partner using the partner.

When working with a narrow handmaker undesirable to use an open grip (when thumb Does not fix the rug below). Removing the rope from the racks, the athlete must be extremely attentive to preserving the balance of the projectile.

Rods on a sloping bench for girls

When it comes to the feasibility of increasing the exercises of a gym nature in women's training plansActivates a variety of myths on this topic. The most common misconception is the statement that the press makes the female chest flat, and the figure is a threshable.

In fact, regular teaching of the chest musculature is necessary for girls, and it is better to use for this basic movements. The bench press in the slope is great for inclusion in the women's training program, and that is, significant reasons:

It is actively working as a zone of neckline - the upper chest area.
Trained chest muscles will help raise chest.
Experimenting with different options for inclination and changing the width of grip, the girl can pump not only the chest, but also a triceps. This area of \u200b\u200bthe hand is one of the most problem areas Female figure.
Engaging on a bench under the tilt up, an athlete along with breasts develops front deltoids when regular occupations It will form a beautiful line of shoulders, make a figure more harmonious.
The press in the slope is an energy-consuming exercise, therefore it is ideal for inclusion in the program of fat burning training.

Working on the chest, for the formation of a beautiful posture should not forget about the training of the top of the back.

Video: An example of a female training program with the inclusion of a rod center on an inclined bench

Getting Started on an inclined bench, we should reconsider working weights: they will differ in a smaller side in comparison with the "classic". When the bench is tilted up, the breast muscles are involved more isolated. If the athlete is located heads down, the use of greater burdens can lead to an excessive increase in intracranial pressure.

Having squeezing the shell on the inclined plane, it is desirable to use the lock grip from above (the thumb is located on the grief opposite others). This will help to form a powerful effort and will increase the safety of the training.

Working in the inclined position, you need to forget about the skill acquired in the horizontal gym: lowering the projectile to the middle side of the chest. When the tilt of the rod is lowered to the line of the clavicle, in the opposite slope to the lower border of the chest.

For high-quality study of the chest muscles, it should not be allowed to form a gap between the back and bench. Such a "bridge" will help take a greater weight, but will take part of the load from the target area.

Rods in the slope as a basic exercise is advisable to put on the beginning of the classes. It can be done as an alternative to a classic trainings with a barbell.

In the presence of training experience, this exercise can be done in supersets, complementing the movements of a tensile nature (pullover, dumbbelling).

Experienced athletes use training on an inclined bench as a way to refine the target muscles after the "classics", varying the angles of inclination and making 12-15 repetitions in each approach.

Rods on an inclined bench - an effective basic exercise, a decent alternative to horizontal press. His execution will allow you to diversify training process and will have a positive effect on improving the physical form of an athlete, regardless of gender and level of preparedness.

Athletes are often negotiated by the press of the rod on an inclined bench in favor of the same exercise in a horizontal position. However, the press on the inclined bench is an important exercise And it is fundamentally different from the fact that in the yield at an angle, the breast muscles work better and better than in the horizontal bench press.

The benefits and features of the press on the inclined bench

When performing a hand in a horizontal position, the load strives to go down by using the lower part of the chest muscles and triceps, but as soon as we begin to use a small tilt up, the load is shifted above - more on the clavical part of the chest muscle. The more the inclination of the bench, the greater the upper part of the chest muscles turns on, and the triceps will be activated less. Accordingly, the less triceps, the more chest are loaded. The weight with which the athlete works in a horizontal position is greater than the one that the athlete works under the tilt.
Another important point and the dignity of the press of lying at an angle is that all parts of the pectoral muscles are trained, and not, as it is considered, only the upper part of them. That is why this species Exercises can be used as a basic exercise in the training of the chest muscles and only after it is performed to switch to a horizontal bench, and not vice versa.
In addition to the chest muscles, the load receives and. The degree of load on it is regulated by the slope of the bench, but we will talk about it just below. Since the work of triceps when performing a rod center is fulfilled in the slope minimal athlete can train with a narrower grip. The grip is already, the greater the amplitude of the movement and, accordingly, breast muscles are better reduced.

Which muscles work with the reel rods on the inclined bench up head

As already mentioned, due to the tilt of the triceps less involved in this embodiment, and the breast muscles perform all the main work. Also in the "fight" there are foretime muscles. Another one an important point It will be the right position on the bench. The denser the athlete will be located on the back, the more breast muscles will be involved. But when performing an exercise with a deflection (bridge), which is a violation of the exercise technique, the load on the breast muscles is distributed on triceps and delta.

What angle to choose

In addition to the breast muscles, the front delta is connected to the work. Moreover, the more the inclination of the bench up, the stronger the deltoid muscles are included in the work. Optimal is the bench rod at an angle of 30-45 degrees. With this position, the maximum load is obtained by the breast muscles, triceps, and deltoids are loaded moderately.

Gentha technique Rods on an inclined bench

Take the position on the inclined bench, adjusting the seat so that the vulture is located at the eye level.
When performing press, the vulture should move at the level of the upper line of the breast muscles (or above top Breast muscles). Grip in this exercise is identical to the classic grip at the press on horizontal bench. Wide grip, in which the brushes are located as close as possible to driving disks, can also be used, but do not forget what the arrangement of hands on the grief is more attempting.
The right grip implies vertical position elbows at the lowest point of amplitude. The back should be pressed against the back of the bench.
Inhalation is done at the time when the bar is above the head at the uppermost point of the amplitude, and is accompanied by lowering the rod to the chest, and the exhale is done at the time of the press.
Hands at the peak of amplitude straightening to the end is not worth it, since when the hands are extension, triceps are connected in operation. At the bottom of the amplitude, the vulture should not touch the chest.
An important moment is to stretch the chest with air. Thanks to this, the muscles of the chest are stretched when breathing, which gives a better muscle contraction.

Rods in a rainbame

This embodiment of the exercise can be considered an excellent way of workouts with high weights without support. Also oblique benchmark at the Smith simulator is suitable for women or beginners in gymSince the bench at the angle in the Small removes the load with. Therefore, those who independently can not steadily hold the bar and perform an exercise on an inclined bench, Smith simulator will good option To prepare for free weight.

Pour lying on an inclined bench can be performed in a complex with other pressures and other exercises in the gym. The training scheme may be different. You can train using, as well as in training for strength and volume.

Consider the classic scheme:

A beginner athlete should include the bench press on an inclined bench in the training of breast muscles first.
The optimal number of approaches will be the range from 2 to 4, not counting the warm-up, which should be made without weights with an empty vulture.
The workout approach should consist of 12-15 repetitions. Movement must be made concentrated and slow.
The optimal amount can be considered a range of 8-12 repetitions.

Conclusion

Rods lying on an inclined bench is a highly efficient exercise for the training of breast muscles, both in men and women. They can not be neglected, but on the contrary, it is better to choose as the main press in the training of breast muscles.

Rods lying on a sloping bench in video format

The sloping bench rods lying - refers to basic exercise Which pumps primarily a big breast muscle, front delta, triceps and keeps a bunch of auxiliary muscles in tension. Indirectly involved other muscle groups that are under voltage. The degree of complexity is directly due to the weight of the rod involved. Beginner athletes should be limited to using only the grid. Implementation of inclined bench in the lying position even without pancakes requires proper compliance with technology. It is best to engage in the sensitive guidance of the coach or any of the experienced gym comrades. This allows you to learn and consolidate the correctness of movements and easily switch to a more complex exercise option - using burden for the grip.

Exercise has the desired effect only proper fulfillment. Each phase of exercise requires careful attention.

To take the starting position, it is necessary:

install the bench at an angle of 30-45 degrees;
sit on the bench, bring the blades together, and chest to stick forward;
keeping deflection in the lower back area, take up the bargain;
hands on the grief are a little wider than the shoulder belt;
the rod is removed from the stand and keep on the straightened hands.

Traffic

You need to move on the following principle:

inhaling the air, the bar is lowered almost on top chest, if you hold the neck at a short distance hard, you can touch the chest shell;
the bar is squeezed back (exhausted air), until the hands are completely straightened, and then after a small pause again omit.

This movement must be brought to automatism.

Important features

The correctness of the execution involves what it is impossible:

Rounding your back or tear the head with shoulder belt from the surface of the bench. If you allow a similar one, almost all the load will align on the shoulders.
Set an inclined bench at an angle of more than 60 degrees. Changing inclination leads to a displacement of the load on the delta.
Over bending lumbar department. Otherwise, the spine muscles will start connecting to ease the rise.

You should immediately take into account these features of the exercise and prevent such deviations.

For mastering proper technique Performance should be taken into account two important points:

The elbows must be kept strictly under the vulture and diluted relative to the housing to reduce the load on triceps.
Working with a partner when working with too large weights. Otherwise, the likelihood of injury is great.

It is a variation of exercise with a narrow hand set. Such a variety of pressures allows to reduce the load on the chest and increase the effect on the front delta and triceps.

Anatomy Exercise: What muscles work?

Rods, performed on an inclined bench, is a variation of the basic classic Exercise on the development of the chest muscular cell. An atypical position allows you to redistribute the load and use more the upper part of the chest, which is much weaker from nature. Performance this exercise Allows bodybuilders to give this group muscles more power. Consequently, the bodybuilder can develop a more proportional and embossed shape of the chest. Inclined Lives for Engaged silest species Sports are used as auxiliary and allow to achieve better results.

The load falls on the following muscle groups:

clavical area of \u200b\u200bbig breast;
front beam - Delta;
small chest;
three-chapted;
shooty front.

Preparation for implementation

Any training starts with a warm-up, and then go to the execution of a special unit. To make the press, it is necessary to properly prepare the muscles that connect to participation when performing the exercise - the rotors of the shoulders, which are the main engines.

Preheat the muscle data allows special articular gymnastics. Make rotational movements with an increasing amplitude. The following actions are carried out to prepare muscle data:

lightweight approaches of the barbell rods on an inclined bench in the position of lying, that is, half of the working first set;
classic pushups from the floor surface with own weightBut without burdening.

In pauses between approaches, it is recommended to make tensile motions for the chest - pullovers, dancers divorce. Thanks to these exercises, musculature is liberated and sets become much more effective in the following approach.

Instruction:

In the initial position, the vulture is located above the clavicle. This allows you to facilitate the rise of the rod to the top of the chest.
Raise and lower the shell on one line, that is, exactly the vertical direction.
The blades are reduced and constantly held in this position. The chest is put forward on each phase of movement.
The inclined option involves a truncated amplitude. It is not recommended to touch the vulture of the chest. Otherwise, the risk of injury arises, because the joints shoulders are sharply strained, which makes the mob of a powerful push upside down difficult. Touch is permissible in cases where specialized pressures are made on the development of mobility of the shoulder joint, when the minimum weights use.
Elbows are kept divorced to the sides throughout the amplitude of movement. They can be shown to the case. This position is also safe, which makes it possible to increase the degree of triceps involvement.
The forearms at the extreme lower point of movement, when the projectile is located at the upper area of \u200b\u200bthe chest, are kept parallel to each other. To achieve this, you need to experiment with a width of grip. This will allow you to choose the optimal option. Usually achieve proper position Allows grip when the hands are wider than the shoulders by about 10-15 centimeters.
Forced exhalation must be performed at the time of the press. Inhale do when lowering the rod. Keep such a respiratory rhythm follows all exercise. Exhausted recommended at the most difficult complex stage of lifting. If you breathe air too early, the stability of the body will break, which will reduce the power of the effort.
Negative phase, that is, the lowering of the projectile must be twice the slower than the commission.
At the extreme top point you need to make a small pause. This allows you to improve the load on the chest, as well as to improve the stability of the projectile.

Basic mistakes

Too big tilt at the bench

The less angle, the lower the load on the target breast muscles. The optimal is the inclination of the horizontal of 30 degrees, which helps load triceps. It is not always possible to adjust the position of the bench. If the possibilities are limited, it should be taken into account that the maximum allowable angle is 60 degrees. In a high slope, the shoulder joints are experiencing stronger stress, and the emphasis shifts on the deltoid muscle.

Looking down from the projection of the griff

They should be under the stitching of the projectile. You can not tolerate the elbows towards the legs or the head.

The use of the same scales as in the "horizontal" gym

The positive-oblique option suggests that working weights always take less than in classical execution. This is due to the fact that the exercise involves an isolated impact on the chest when the assisting muscles are practically unreasted.

Spring blows from a vulture about the chest

In this embodiment, the rods are a similar reception is chining. It allows you to facilitate the rise of working weight, but is unsafe. By beating the rod, the rod can cause injury.

Flag of hands

A similar error leads to injuries. Prevent such allows strict control over the fixation of palms on the jiff. They should always be on the same line with forearms.

Rod lowering to the center of the chest

A similar error usually leads a strictly formed skill of motion when performing classic press. This option requires changing the direction to the region of the clavicle.

"Bear" grip

Proper execution technique involves the use of castle upper gripWhen a thumb is opposite others. It helps make an exercise as secure as possible. Hand brushes must be all the time sufficiently tense. Otherwise, the power of the effort is reduced.

How to get the maximum effect of exercise?

The bench press on the inclined bench in the lying position gives the maximum result when:

Before lifting the shell, you should try to simply strain the muscles of the chest, and then focus all your attention on this feeling and fix it in your memory.
The muscles of the chest is targeting. The main thing is to prevent the imitation of the bridge, taking the lower back from the bench. There should be no gap between support and back. Otherwise, the work of the muscles is largely complicated. It is much easier to first exercise on a bench if it has special legs.

These two simple rules Allowed to make this variation of the press much more efficient.

Contraindications

Exercise is not recommended to do those who have problems with the shoulder joints. When the situation is not critical, the rod is changed to dumbbells, which reduce the load. They allow shoulder joints Move more freely and adjust to the kinematic optimal trajectory of projectiles.