Ejection from the occipital rod leg with a narrow grip is basic and piston exercise. Used primarily to increase strength and mass of the triceps muscles. Can be performed with different grip and variations in the slope of the bench.
The exercise is not recommended for people with injuries in the shoulders, elbows or wrists. The version of the Smith machine is regarded as more tolerant to trauma joints.
Small elbow razgavachi (Anconeus) - often scrambled to head triceps
Front shoulder heads (Deltoid, Anterior)
Long pectoral muscles, large and small heads (Pectiralis major, Sternal & Clavicular)
Extras and dynamic stabilizers:
Biceps, as dynamic stabilizers (Biceps brachii)
Small back muscles (Teres minor)
Middle and rear heads shoulder (Deltoid, Lateral & Posterior)
According to the width, type of grip and the position of the elbow
Narrow grip with elbows open, 2 opanatai thumb distance between left and right hand (palms facing legs link / ceiling). Forces internal shoulder rotation and zoom of the elbows, which reduced the role of long chapters, but the overall effect of the extension. Start with open elbows and gradual closure leads to excessive use of chest-shoulder muscle as a source of starting power. This form of chiyting which should be used planned. Here thumbs are placed over the lever to the index. Refraction of the wrists is most undesirable. Grip is performed with a short right arm.
Shoulders, with elbows slightly open: Emphasis on secondary heads. This is undoubtedly the most popular version of the exercise, which stimulates the power endurance and increase muscle mass. The thumbs are placed along the bar or the bottom, but not to index. Playing with specialized EZ-bar and often, but incorrectly and the risk of release - in right arm with broken wrists.
Shoulders, elbows parallel neutral: The natural grip for triceps push. In neutral grip three muscle heads work in synergy and the result is the highest efficiency. Although less popular option is the highest efficiency in which the triceps are the leading dynamite.
Shoulder, supiniran (palms face link) with parallel elbows and wrists: The emphasis is on long chapters. Requires partial amplitude in three quarters of the movement. Playing the best of the Smith machine.
Shoulder, grip (puppies are mutually closer than the index, grip is diagonal). Focus on the long heads and allows full movement, but hinders the control lever in the upper section.
According to the slope of the bench
Horizontal - classical optimal.
Small positive slope - facilitates control of the shoulder girdle in people with a strong push movements, but reduces the productivity of triceps in the bottom section. Shortening amplitude and the lower part. Increasing role in supporting the shoulders.
Small negative slope - hinder control of the shoulder girdle in persons with a strong push-back movements, but decreases productivity triceps in the upper section and simultaneously shortening amplitude in the lower section. Moving is a short and create conditions for higher loading of long chapters. Not recommended full extension and training to failure. Playing with a partner.
Lie on the bench and remove the burden of support.
Fit shoulders in a neutral position as if you stood arms vertically upwards without charge or to unstick your shoulders off the bench.
Lower the lever to its arch rib, so that the lower section elbows are close to the ribs and under or slightly before the lever (seen from above).
Stop dropping according to the selected amplitude.
Before pushing fix the shoulders.
Start pushing, taking care not to open the elbows and shoulders do not shift from their initial position towards the ears.
Repeat until the end of the series.
Keep your hands to shoulder width or closer, but not less than the width of both your thumb stretched along the axis of the lever. Any closer grip shortens the loading amplitude and wrists.
At a greater distance between your hands (or wider grip on the boom) reduces the load on the triceps and increases that of the chest.
During the exercise, keep your elbows close to your body and do not diverge. Otherwise the load will shift to the chest and triceps will realize less work.
Do not fend off the lever of the chest in the down position.
Do not fully extend arms fully raised position. This removed the burden of unnecessary burdens and triceps elbow. For larger weights may even hurt them.
Heat all the involved joints before exercise. Do not start immediately working load, use 1-2 introductory series.
Suppression of narrow-grip bench press is one of the best exercises to build strength and mass of the triceps, triceps along with buckets and triceps push-ups. Place it as a first / second session in the program for triceps.
Use it as a priority in push programs for strength and explosive power in combination with triceps push-ups with repulsion and wet buckets.
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