This is a great value exercise for building triceps muscles. It is part of the foundation on which weightlifting is based. There are many ways to perform the exercise, but the popular bench press is still a classic option.
Let’s consider the competent technique for performing this exercise, as well as options for replacing it.
The muscles that involve the popular bench press
During this exercise, the triceps are the busiest, reacting well to strength training. With the correctly chosen angle of inclination of the bench and the correctly calculated amplitude of execution, the head of the triceps contracts and stretches, so that the mass increases.
The bench press also includes the anterior Delta and forearms in the process.
muscles worked with popular press
Exercise Technique
Popular press, with due attention, can significantly increase the strength and size of muscles. But only provided that the correct execution and observance of the technique, on which the health of ligaments and joints depends. Popular bench press is able not only to bring significant benefits, but also to harm.
Most athletes, especially beginners, have general, sometimes erroneous, theoretical knowledge about the execution of the bench press. But every little thing is important-from training equipment to the angle of the elbows.
Starting Position
The support with the projectiles should stand in such a way that the bar is comfortable to remove if the athlete engages independently. Training options with an Assistant are possible, so this point does not matter.
Bend your hands in the elbows, take the bar with your hands at the same distance from the center. Lift the projectile, straightening the elbows to the stop. The width of the handle depends on The Shape of the handle, which is recommended to change periodically.
Popular bench press
Rod press
Inhaling, slowly lower the bar behind the head or towards the forehead. In this case, the first option will be more complex, but effective, as the amplitude of movement increases. Weight in this case, do not take the maximum. To exclude injuries to the elbow joints and ligaments, warm-up before the press is strictly mandatory.
When the bar is lowered as low as possible, start the reverse movement. Return to the starting position is accompanied by a powerful and strong inspiration. Watch the elbows, they should not change their position, they can not be raised. The pelvis and upper back should be tightened against the bench.
To complicate the press, you can perform it on an inclined bench (angle of about 30-40 degrees), but already with an Assistant.
It is necessary to serve the bar, since it is difficult to take it by yourself. The inclination of the bench gives a little more load, but at the same time it strains the joints more strongly, do not forget about it. For this reason, adhere to the technique and this will save you from injuries.
What to replace
The popular press is probably the best exercise for triceps, but it is quite complex, and someone is completely contraindicated. Alternatively, you can reduce the working weight or replace the bar with dumbbells or a block.
The popular press is not a panacea, it can be replaced by other exercises:
Press the bar on the triceps with a narrow grip.
Push-UPS on the asymmetrical bars and on the medball.
Extension of the upper block arms.
Push-UPS with emphasis on the back.
These options can not only replace the popular press, but also become an excellent complete addition to it. In one workout, you should mix no more than three exercises from the list, so you can avoid overloading the biceps. With a complex approach, you can not be zealous in the execution of the popular press, taking on large weights. You can simply diversify the workout with other exercises on the triceps.
Fitness and health 