Suppression of bar begins with a pushing motion, which loaded a serious chest, shoulders and Triceps muscles. It is relatively difficult to implement exercise. The difficulty comes from unconventional grip and displaced through the push. Reason not to recommend the movement of beginner and intermediate-advanced fitness enthusiasts is the increased risk of injury during the making of boom and during the execution itself. If announces to compare motor curves, it begins with repression is closer to traditional push-ups in comparison with the classical ejection bar bench press.
Long pectoral muscles - Pectoralis major, Sternal
Long pectoral muscles - Pectoralis major, Clavicular
Front shoulder heads - Deltoid Anterior
Average shoulder heads - Deltoid Lateral
Forearm muscle - Wrist Flexors, Wrist Extensors
According to the width of grip:
Shoulder grip - distributes the load from the lower sector of the chest on the long head of triceps and triceps also assume the role of dynamite, along with the chest. The emphasis in the chest muscles is the internal lower sector;
Wide grip - increases the participation of the chest and focus on their outer lower sector. The price is very difficult balance, leverage and very high risk of injury. Playing with mandatory parntyor (partners) or Smith machine.
According to the slope of the bench:
Slight reverse slope - this option shortens work with little variation and thus remove the critical point in the line of the solar plexus. Suitable for people with very long arms. Reduced load for short range may be partially offset by a slightly wider grip than usual.
Large reverse slope - the movement now has a third shorter, the critical point is far away. This option is suitable for power tests. Grip sets focus and allocation of power between the triceps and chest. Partner is required!
Horizontal angle - this is the option of movement with the longest range among all of the following. In him we have full participation of the chest muscles.
Technique ejection rod horizontal leg
Lie down and fit your hands on the selected position.
Wait for your partner to tackle rod and remove it with the starting position. Partner launches lever only when you are confident in its stability.
Lower vertical to the solar plexus your (rib arc). This performance is similar to push the bar with a narrow grip: wrists hardly move from their vertical position until the elbows to move slightly forward (towards the feet) with a slight downhill and back to repression.
Stabilize the lever to lower point and start to push and also try to control your elbows should not open outwards (from the center of the body), you will not lose the strength of the triceps.
Before leaving wait for your partner to take on leverage, then leave it in the rule: "touch and only then drop, ie first touching the vertical rail hooks over and only then lower the lever.
Bodybuilding fans can benefit from focused nature of this otherwise basic exercise programs for breast mass. If you limp outer upper and central sector of the chest or have problems with flat chest and small triceps, try it!
Bodybuilding enthusiasts the power to try non-standard technique for unlocking the power slack, especially if the latter is due to weak triceps. For this purpose I recommend the combination: ejection bar bench press with shoulder grip of reverse slope.
Please help everyone to know about it Share |
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Reverse Grip Bench Press
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dumbbell Bent-over Row
T-bar Row, Lever T-bar Row
Banana Coconut and Oatmeal with raisins
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Sunday Morning Pancakes (serves two once a week)
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Pan Fried Red Snapper
Turkey Goulash Chili