A beautiful press is the dream of many guys and girls, they devote a lot of time to the study of abdominal muscles, but they do not always achieve the result. If you constantly do twists and stand in the bar, focus your training on the abdominals, this does not guarantee that the muscles will react the way you want. Genetics plays an important role in fitness, but in the case of working on one of the largest muscles, the press, a good workout means more Genetics. If you pump the press, but you can not pump it, then listen to these recommendations, they will certainly help.
The development of the abdominal press involves the work of many muscles, not just those that you think about when you look at yourself in the mirror. The most difficult thing in working on the press is self-deception. Doing any exercise on the press, you will feel that the muscles are working, and you will be sure that everything goes as it should. You can perform three sets of 50 twists, your abdominals will burn, but this is not enough to throw a real challenge to the muscles.
Few people know that working on the press involves not only twists, this group of muscles is well influenced by sprints, jumps, throws of heavy objects, as well as other exercises whose direct purpose is to develop explosive force. Consider the most common interference on the way to a beautiful press.
Ability to create tension
Under tension, the press usually includes tension in the rectus abdominis, it’s good if you are preparing for a blow in the abdomen, but not quite suitable for the study of the press. Learning to strain all the target muscles will not be easy, you need to feel and remember these sensations.
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Sit on the floor and straighten your back, place your arms in the lumbar region on either side of the spine to feel the work of the muscles under your palms. Bend the body as you usually do when twisting, and if you do not feel any muscle activity under your palms, it means that you simply bend the spine without providing the necessary load to the muscles.
If the movement is performed correctly, then you will feel how the ribs are pulled to the center, and the muscles of the lower back, on which the palms are located, contract. Slightly pull your shoulders back and the tension will become stronger. Remember these sensations, as they should be when twisting.
sitting on the floor with a flat back
Connection to the work of the buttocks
This may seem counterintuitive, but the gluteal muscles perform certain functions that have a significant effect on the work of the press. Gluteal muscles change the position of the hips relative to the body, the angle of the abdominal muscles changes. Making the bar, strain the buttocks as hard as possible and observe what is happening at this stage with the press. When performing the board, it will also be useful to compress the muscles in the area of the armpits, from this exercise will become incredibly difficult.
standing in the bar
Mobility-more, stretching-less
Static stretching for a few seconds, or even minutes, is a good thing, but it is unlikely to give good results when working on the press. The most effective strategy for working on the press is short approaches to intense basic exercises. You need to choose such movements that will involve the hips, middle and upper back.
Spending two minutes in a classic bar is not as effective as several sets of 10 seconds of sidebar in a row.
Increase speed
To work on the press, you need to increase the speed, that is, reduce the time spent performing each repetition while maintaining tension in the target muscles. When performing each approach and repetition, push yourself to achieve maximum speed and intensity.
Fitness and health 