How to pump oblique muscles of the abdomen? Best Side Press Exercises
Oblique abdominal muscles
The oblique muscles of the abdomen are the muscles located on the sides of the body and, in fact, tightly encircling the waist. It is these muscles that form the lateral press and strengthen the muscle corset of the abdomen, directly affecting the strength indicators in many strength exercises. Among other things, they are responsible for the formation of the V-shaped “Adonis line” and are closely related to the muscles of the lower press .
In their structure, oblique abdominal muscles are divided into two groups - internal and external. The external oblique muscle is the largest and most visible in the muscles of the press, while the internal oblique is invisible in most cases, since it is directly under the external. The main functionality of the oblique muscles of the press is to provide all kinds of lateral turns, as well as for bending the spine and lifting the pelvis.
The exercises that most effectively involve the lateral press (i.e., the internal and external oblique abdominal muscles) in the work are exercises that combine the static tension of the rectus abdominis and the movement due to the oblique muscles of the body - first of all, the lateral twisting and lifting of the legs with by turning. In addition, the side bar and exercise bike work well.
Side Press and Posture
The development of the lateral press plays a crucial role in the formation of proper posture. Unlike performing normal twists on the rectus abdominis muscles, exercises for the lateral press involve the deep muscles of the spine and pelvis, strengthening and developing it. That is why all kinds of inclinations go into a set of exercises to straighten your back .
The most common mistake in training oblique muscles of the abdomen is the use of additional weights (for example, heavy dumbbells) when performing exercises. The pumped oblique muscles of the press expand the waist, visually reducing the chest and shoulders - in the end, this spoils the posture and makes the figure less athletic. In addition, bending with dumbbells can also provoke chronic neck pain.
How to pump side press?
Since the internal and external oblique muscles of the abdomen are the largest muscle group of the entire abdominal muscles, they are involved in various degrees when performing virtually any abdominal exercises (especially those that are included in the rating of the most effective ones ), and not only with lateral inclinations to the side, as many mistakenly believe. However, there are isolating exercises for their pumping.
Workout in the gym or at home?
In order to quickly pump up the oblique muscles of the abdomen, exercises must be performed 2-3 times a week. You can include them both in your regular training program in the gym, and perform at home. The recommended number of approaches of each exercise on an oblique press is 2-3, the number of repetitions is from 15 to 20.
Side Press: Training Secrets
It is important to note separately that the group of oblique and lateral abdominal muscles consists of a sufficiently large number of subgroups attached at different angles to the pelvis and ribs. In fact, the peculiarities of each person’s posture make the anatomy of these muscles unique - unfortunately, the only true strategy for training the lateral press does not exist.
However, there are general rules for training the lateral press, about which Fitseven already wrote above — performing bending and various twisting without additional weight and with complete mental control over muscle work. In fact, you have to find the movement that works for you (and which you really feel), and then improve its technique.
Weighted exercises (for example, bending to the sides with dumbbells) are more effective for working on the rectus abdominis muscle and creating cubes on the press. Oblique abdominal muscles require an average and high number of repetitions of torsions and other exercises with different body weights performed at different angles - at a slow speed and perfect technique.
Let us recall once again that before moving on to the use of weighting materials, it is extremely important to learn how to perform exercises with complete control over the abdominal muscles. In other words, you should feel that it is the lateral press that works, and not the muscles of the spine and body. Therefore, the use of dumbbells by beginners can only interfere, and not help.
The lateral press and oblique abdominal muscles are the largest muscle group in the body, forming not only the iron press, but also providing support for basic exercises. The key to the development of this muscle group are various lateral twisting variations, performed slowly and with complete control over the movement.