Army bench press (also called standing bench press or classic shoulder press) is an excellent exercise aimed at developing the muscles of the arms and shoulders. At the same time, the athlete improves the supporting-cushioning qualities of his body.
The bench press from the chest in the army style (military, soldier) is the basic exercise. That is, when it is executed, several muscle groups work at once. The main load falls on the deltoids - the muscles covering the shoulder joint.
The posterior, anterior and middle bundles are involved in the work. The front is the most involved, the rear is minimally involved.
Regular training of deltoids makes the shoulders visually wider and more voluminous.
In addition to the shoulders, the movement involves triceps (you unbend your arms when you lift the bar in front of you) and the upper part of the pectoralis major muscles.
The muscles of the press, back, legs and buttocks are responsible for stabilizing the body during the standing exercise.
If you do a bench press while sitting on a bench with support on a vertical back - the load from the legs is completely removed, and the back is significantly reduced. In general, the bench press is a slightly more simple and safe exercise option.
As the name implies, the army bench is a traditional element of the physical training of military personnel. The name came from the English language, but it is quite adapted among Russian-speaking athletes.
The functionality of exercises in the case of military training is in the first place.
Standing press (lifting the bar above the head) allows you to increase the strength of the vertical push from the shoulders, which allows you to effectively seat the fighters when necessary. For example, to overcome high obstacles, or when you need to get into a high window.
The exercise is performed while standing (bench press sitting - its a simplified version), and the weight of the bar falls on the whole body. You need to maintain balance throughout the exercise. This allows you to develop muscles that stabilize the human body in an upright position.
As a result of this, the muscles of the legs, back, and lower back are strengthened.
Since the bench press uses triceps while standing (this was mentioned above), this will also be useful during the struggle when you need to push the opponent away from you.
Thus, the army bench press (aka vertical bench press) is a basic exercise for a fighter.
Civil athletes are interested not only in muscle strength and improving the capabilities of their own bodies, but also in the harmony of the figure, which is achieved through the development of the shoulder girdle.
In fitness clubs, athletes perform a bench press both standing and sitting.
Both options develop shoulders well. The first is suitable for experienced athletes, and the second is good for beginners or people with spinal problems.
If you consider the bench press in front of you as an element of strength training, then there is a push, a jerk, and braking due to depreciation of the legs.This is described in more detail in the performance technique.
The great advantage of the exercise is that it develops the whole body (and not just the shoulder muscles), general coordination and stability.
This is good for both a soldier and a civilian athlete.
In a civilian, it is unlikely that it will be necessary to raise someone above his head, to plant him, and so on. But the exercise will be very useful for opening hatches, ceiling windows, lifting something high up. So pump your shoulders.
The army bench combines two serious disadvantages:
The fact is that the press above the head implies movement with damping the inertia of the descending projectile. This occurs due to bending of the knees and a slight deviation of the pelvis from its original position.
If you perform the press while standing on straight legs - there will be no depreciation, and the shock will be extinguished due to the elasticity of the articular cartilage. This means that the joints of the knees, pelvis, spine, ankle will get a harmful load.
All this is easy to achieve if you do the army bench press on straight legs (that is, the knees are “locked”).
Another risk is an increased load on the lower back. Therefore, it is recommended to perform the exercise with a special athletic belt. If for some reason you have osteochondrosis of the lumbar spine, and the doctor recommended an orthopedic belt, wear it during the approaches. This will reduce the degree of compression of the spine.
The most ridiculous thing that can happen is to drop or drop the bar to the floor. This can happen for several reasons: you have taken a lot of weight, you are not an experienced athlete. For athletes with little experience, we strongly recommend that you practice the exercise technique before increasing your working weights.
Also at risk are shoulder muscles and shoulder joints. In no case should you begin to carry out the army bench press without thorough preliminary warming up.
Prepare the stands for the bar: set them to the desired height. You can use the power frame, or the usual racks for the squat. To warm up, do 10-12 reps with an empty bar.
An empty bar (Olympic) weighs about 20 kg, together with caps - 25 kg. For beginners, this is a solid weight, so look for lighter vultures in the hall.
Technique of the army bench press:
The bar should be located on the collarbone, and on the sides of them should be fixed on your palms.
The movements are carried out at a moderate speed, not slowly, but also not quickly. From the outside it looks like jerks, but it is not. Each movement must be fully controlled by the athlete.
Do not forget that when lifting the bar (for effort) you need to exhale through the mouth, and when lowering, inhale through the nose.
Who wants to completely protect himself from injuries, can perform a bench press sitting on an inclined bench, putting the back at 90 degrees to the floor and pressing his back tightly to it. In this case, you completely exclude injuries of the lower back and back, as they are fixed on the back of the bench and receive only part of the load. However, the bench press will not allow you to pump jerking skills, develop greater strength, learn how to better balance. Therefore, think for yourself which option is best for you: the bench press standing, or, still in a sitting position.
The bar bench press is often confused with the army bench because of heads.
In the second case, the bar goes behind the head up and down, and the athlete’s hands grasp the bar wider than the shoulders. When the bar drops, it goes to the top of the trapezoid, or more often, does not fall below the athlete’s ears. In the case of the army bench press, the bar should be held on the collarbone chest, supporting it with the palms facing the athlete.
We are talking about excess pelvic vibrations, head movements, jumps. If you pull your pelvis back hard while lifting the bar, you are doing the exercise incorrectly.
If you bounce to lift more weight - you are cheating, lowering there is a risk of injury. Before the approaches, remember how to do the exercise using the empty bar.
Some thrill-seekers lift the bar up in front of them, tilting the body backward, thereby overloading the stabilizers of the vertical body position. First, you can fall, and secondly, injure your shoulders and lower back.
The bar must be kept above the head (the gaze is directed forward), and the body is vertical.
The most common mistake for beginners is to impress. Remember, you will not make any impression on the long-time occupants of the gym, unless you laugh. And for the sake of other newcomers, it is not even worth it to be dressed up. The price is too high.
For example, you take a barbell weighing 50 kg and try to lift it up and down.
Once you succeed, and then you can not keep it. You need to correctly select the weight. To get started, ensure that the execution technique is close to perfect, do the exercise correctly. Then you can increase the weight. Execution technique is all.
If there is a technique, there will be a result. Not her - there will be an injury.
A very risky and common mistake is to immediately take on working weights. The shoulders and their muscles are very vulnerable to injury. Many of you know very well how all this happens - at first a sharp pain, then for half a year it is difficult (or even impossible) to raise your hand in any direction.
This is how the process of tearing the deltoids proceeds.
All this is treated for a long time, requires compliance with the restrictions, additional heating in the future.
Do you need this? Warm up your muscles well before exercise. After cardio workout, work on your shoulder joint, then do this light weight exercise. If all your vultures are 20 kg each in your gym, try stretching with dumbbells.
This is very convenient - because the weight is much less than that of the neck. Do 10-15 warm-up reps. Then grab the bar, and approach the working weight gradually.
It is better to do 2-3 intermediate approaches 4-5 times than to pull a shoulder. And remember - the right execution technique is just as important as warming up.
For example, if your working weight is 55 kg, start the warm-up with an empty neck (this is 20 kg). Do 15 reps. Add 10 kg, do 4-5 reps. Hang another 10 kg, do the exercise 5 times. Now you can hang the working weight (55 kg) and perform the desired number of repetitions and approaches.
The pain is most often observed in the shoulders, triceps and wrists. If you work without a special belt, then your lower back may also become ill.
There is another way of setting the legs - one in front and the other in the back. However, it is used more likely by weightlifters. Thus, a person is more stable on his feet, but creates a traumatic load on the spine. Therefore, put your legs straight (feet in parallel) and take such a weight that you can hold in that position.
For convenience, practice in front of the mirror.
If your joints do not allow you to perform the bench press from the chest correctly - no need. Have to limit yourself to other options for pumping shoulders. Do not worry, there are tons of other exercises.
Bench press sitting - an option for people with a weak back.
Lean against the back of an incline bench. This will reduce the load on the lower back. A bench press also reduces the risk of falling or dropping the bar.
Do not forget which muscle groups work when you do the bench press while standing or sitting, and we plan the training correctly. Do not load deltoids too often.