Army bench press is one of the unfairly forgotten exercises that almost no one does. It was once considered the norm. But now only a couple of people in the entire hall can perform it with the right technique, while there is no question of large weights.
How to do army bench press
The growth of the working weights in the army bench press will provide benefits in the form of additional load on the core, balance training and progress in the bench press. This exercise will also set you apart from other athletes in the gym.
Make a training program
Thoughtful selection of exercises is of great importance. If you really want to improve performance and build muscle, you can not train "in the mood" and expect results. Iron does not like loafers. I adjust the strength training to my whims - I would not look close as I am now. So make a training plan, and note the progress.
Take a video of yourself
In addition to recording the results of classes, it is worth recording at least some of your working approaches on video. It’s more convenient to track changes in form and visible development. It is also a very useful tool, clearly demonstrating all the weaknesses and errors in technology.
It is impossible to develop muscle strength without increasing weights or the number of repetitions in the approach. To strengthen your body, try to hang an additional 2.5 kg each week on your barbell.
Perform all repetitions the same way.
When during the warm-up approaches you give all your best as well as during the most intensive workouts, your body adapts to the load, learning the correct and safe technique of exercises. Similarly, not observing the correctness of the exercise during the warm-up, you risk the quality of working approaches and your own health.
Trust the body
Moving to frighteningly heavy weights, you must believe in your own strengths. You have shed a lot of blood and sweat to achieve perfection in a particular exercise. Therefore, if you drive away unnecessary thoughts and just reap, you yourself will be surprised at what you are capable of.
I came to the conclusion that two bench presses per week is enough. Try practicing twice a week with at least two days of rest between them, and monitor the reaction of your body. You can work with large weights once a week. But for some, progress in bench presses is very difficult, so a two-day program will be more effective for them.
Take serious weights
Make friends with a heavy army bench press. I found that large weights and a small range of repetitions give the best result. It’s more common for me to do 5 repetitions in one approach. Sometimes I press lighter weight more times. Experiment with different sets of approaches and repetitions and choose the most suitable layout for you.
Take your head back and don't stick your chin out.
If you follow the correct technique of army bench press, then your face will move forward, crossing the trajectory of the neck. I teach my wards to move my head back without putting my chin up. I broke my chin more than once before I adapted to this technique.
Just imagine a chicken retracting its neck and head, moving them backwards. If you are a lover of cheering on your chin, try this method. I guarantee that you will appreciate it.
The grip width in the army bench is more complicated than in other exercises. It can only be determined by trial and error. Start by extending your arms in front of you and grab the bar in that position. The width of my grip here almost coincides with the bench press with a narrow grip. It's a nightmare, but I'm so comfortable.
If you think that your grip is too wide, then most likely it is. The wider the grip, the more shoulders are loaded. After all, this is a basic exercise, why upset the mechanical balance?
Try a false grip
If you don’t know what a false grip looks like, take the bar in the usual way, and place the thumb on the other side of it in a row with the other fingers. It’s better to see it once, so I’ll show you exactly what I mean.
I use my rubberized bodybuilder for stretch marks. This method allows you to hold the bar a little closer to the center of gravity.
Two reasons to use false grip with caution:
- The vulture can easily slip out of your hands and fall. That is why it is often forbidden to press lying with such a grip.
- You can dislocate your wrist. In case of negligence, you will feel increased tension in the wrist.
False grip allows you to increase the strength of the press. If you or your friends see that this is not so, then the reason should be sought in something else.
Hold the bar tight
If you hold onto the bar more firmly, it will cause a reaction throughout the body, stimulating the contraction of the remaining muscles. This will eliminate excessive body mobility during exercise. A clumsy, relaxed posture can lead to injury or a fall of the barbell on the athlete's head.
Strain your whole body
The more you strain the muscles of the body, the more powerful the bench press will turn out. Stable and tough position allows you to exert great strength.
“Chest point up, squeeze buttocks, tighten quadriceps and abs”
To achieve maximum bench press strength and perfect shape, remember these simple settings. A forward chest will help maintain a body position in which the bar will be almost at the very center of gravity, providing the best lever for applying effort.
Squeezed buttocks and tense quadriceps will not let you swing, thereby simplifying your task. Your body will be motionless and monolithic, which will provide a perfect bench press technique. Strong press = stable core = good.
Strong upper back muscles
"A pumped back will help with any bench press." - Jonathan Byrd
In short, lean on various traction.
The developed muscles of the legs play the role of a reliable foundation, based on which you will push the bar. A strong body is built from the bottom up. Do not miss a day of feet.
The mightiest latitudes
The power of the widest first of all affects the bench, so be sure to pull yourself and do not neglect the rods. The more trained your back, the more you squeeze. Take an empty neck and feel how the latitude tenses when lowering it. Find the most optimal amplitude and work in it.
Barbell closer to the center of gravity
Having the bar almost above the level of the feet, you can achieve a better bench press. Observe the athletes with the correct technique of the army bench press - they skillfully balance, immediately "substituting" the head directly under the bar.
Jerk and jog presses are two Olympic exercises in which the center of gravity plays a key role.
Don't lean back
If you watched a YouTube video of athletes performing an army bench, you probably saw eccentrics bending back so that it seemed like their back was about to break in half. Leaving the body back changes the dynamics of the exercise, making it look more like a bench press on an inclined bench than a basic exercise for the shoulders.
By distorting the technique, of course, you can squeeze more, but this will not contribute to progress in the army bench. Do not rock the case if you are not going to cheat or get injured in the end.
Be careful when doing bench press
Bench press is a great exercise. But when doing the army bench, try not to help yourself with your feet. The bench press is nothing more than a type of army bench that actively involves the legs.
The only case where a kick is allowed is the last unimaginably difficult repetition when training an army bench. You can also use this trick in order to seriously overload the muscles. Do not forget to strain your whole body and follow the technique if you really want to achieve success in the army bench press.
Due to the presses, the pectoral muscles become pinched. This causes the shoulders to turn inward and go forward, from which the posture deteriorates. In addition, shoulder pain and other troubles can develop that turn training into hellish torment and in the long run will result in injury.
Stretch your pectoral muscles and shoulders as much as possible. So you take care of the health of the muscles of the shoulders and allow them to maintain the correct position during the press. This also determines the benefits of traction exercises for various bench presses. The body functions better in conditions of muscle balance.
The role of the rotator cuff
I was always lazy and did not pay due attention to the development of shoulder rotator muscles. For my ignorance, I paid with an injury, after which it took more than a year to recover, before I could get back into shape and again reap big weights. Shoulder health, mobility and a good balance of the rotational cuff of the shoulder should be your first priority if you plan to keep fit for many years.
Additional study of the muscles involved in the army press includes any exercises that strengthen the shoulder girdle and maintain its health. You will be helped by training the shoulder rotator muscles, front, middle and back bundles of deltas, dynamic stretching, sitting bench press and exercises to increase the amount of movement of the shoulders. You can practice Arnold's bench press the next time you go to the gym.
Muscle Cheating - Switching to Dumbbells and Fat Vultures
The change of sports equipment contributes to the development of stability of the shoulder joints and progress in the army bench. Try to include a dumbbell press above the head and balance exercises in the training program, working out each side individually.
It is worth considering the alternation of vultures of different diameters and shapes, if you have access to them. All this diversifies your workouts, adds dynamics and improves bench presses.
Auxiliary equipment in the form of wrist bandages and an athletic belt will protect you from injuries during the bench press. A pair of quality shoes with hard soles will also be a profitable acquisition.