Killing press workout: 8 exercises to help strengthen muscles

Trainer

of the fitness studio "Section"

Alexander Jablonskis shows effective exercises for the press. His recipe: 8 exercises in three circles - and do not forget to breathe correctly.

Alexander recommends doing a warm-up: low-intensity cardio for 7-10 minutes and dynamic stretching.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Cyril Skom

  1. Lie down on the floor. Bend your legs, cross your arms behind your head.

    The loin is firmly pressed to the floor. Do not press on the back of the head - neck vertebrae can be damaged.

  2. On the exhale, due to the muscles of the abdomen, slowly raise your shoulders a few centimeters.
  3. On inspiration, slowly lower to the starting position. Do not hold your breath in this and subsequent exercises.

    Muscles are tense throughout the exercise.

  4. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

  1. Lie down on the floor . Bend your legs, raise your hands.

    The loin is pressed to the floor.

  2. On the exhale, tear your shoulders off the floor and at the same time stretch your arms up . At the end point, the back should be straight. Keep your head in a neutral position.
  3. When rounding your back, when you inhale, return to the starting position, but do not completely lower your shoulder blades.

  4. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

  1. Lie on your back. Legs are straight, lower back is pressed to the floor. Hands lie along the body, shoulders are raised.

  2. Lift both legs. On exhalation, lower them alternately to parallel with the floor, and on inhalation, raise them. The abdominal muscles are tense, the eyes are looking forward.
  3. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Killing press workout: 8 exercises to help strengthen muscles

Photo: Cyril Skom

  1. Lie on your back. Cross your arms behind your head. Lift your legs and bend slightly. The loin is pressed to the floor, the abdominal muscles are tense.
  2. On the exhale, lower the right leg and simultaneously twist the body, directing the right shoulder to the knee of the left leg.

  3. On inspiration, return to the starting position.
  4. The same thing with the left foot.
  5. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

  1. Accept the lying down resting on the forearm.

    Connect the feet, hands under the shoulder joints. Keep your neck, back and legs in line . The loin retains a natural deflection. The abdominal muscles are tense.

  2. On the exhale, place your legs apart, wider than your shoulders.

  3. On inhaling, jump back to the starting position.
  4. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

  1. Take the position of the side bar with the forearm of one arm . The elbow of the supporting arm is under the shoulder joint.

    Keep your neck, back and legs in line. The abdominal muscles are tense.

  2. As you exhale, lower your pelvis.
  3. On inspiration, return to the starting position.
  4. Perform 45 seconds.

    Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

  1. Accept the lying down with support on the forearms. Keep your neck, back, and legs in line. The abdominal muscles are tense.
  2. Н while exhaling, alternately stretch your arms forward and touch the floor in front of you.

  3. On inspiration, return to the starting position.
  4. Perform 45 seconds. Rest - 15 seconds.

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Kirill Skom

Killing press workout: 8 exercises to help strengthen muscles

Photo: Cyril Skom

  1. Lie on your stomach . The feet are the width of the pelvis, arms are bent and lie under the head.

  2. On the exhale, raise your arms and legs at the same time and stay in this position for a couple of seconds. Do not bend your knees.
  3. On inhalation, return to the starting position.
  4. Perform 45 seconds. Rest before the second round - 2-3 minutes.

  5. Repeat the circle two more times. There are three laps in training.
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