Standing chest press is one of the classic exercises for developing the muscles of the shoulder girdle, along with a barbell or dumbbell bench press. The weight itself is different in form from the indicated shells, which gives rise to certain differences in the technique of the exercise.
In contrast to the dumbbell or barbell presses, muscles of the whole body work during the kettlebell press. During the movement, the projectile lies on the forearm and seeks to pull your hand to the side from a vertical position. This forces you to make extra efforts to stabilize.
The highest load of the bench press creates the deltoid muscles. In particular, the middle and front bundle. The upper part of the trapezium and triceps are also involved. The stabilization function is performed by the muscles of the legs, buttocks, abs and back.
Exercises with a weight well develop muscle strength, coordination, improve flexibility and joint mobility.
In modern sports and online stores, weights of various weights are presented, and not just the classic ones of 8, 16 and 32 kilograms. Thanks to this, not only strong and healthy men, but even fragile girls can join weight-lifting fitness.
To start training, it is better to purchase a pair of light shells, and as you practice the equipment, you can always increase the weight.
One-handed kettlebell press should be performed with caution to people who have problems with the spine. Before starting classes, it is better to consult a doctor.
This is true for any strength training, that is, weight-lifting fitness in this regard is not considered more dangerous.
Starting position: while standing, the weight is raised to the chest, it lies comfortably on the forearm from the outside of the arm. In this case, the wrist is turned with the back to the body and forms one straight line with the forearm. The brush does not bend inward or outward. The muscles of the whole body are toned, the press is tightened, the feet are shoulder-width apart, the back is straight.
After finishing the approach, change your hand and do the exercise on the other side. A variant of the press of two weights at once is possible, it all depends on your level of physical fitness.
Standing weights can be combined with other exercises. It can be the masses of weights, Turkish lifts, cup squats, etc. In fact, you can create a comprehensive workout for the whole body using only this type of projectile.
In order for your workouts to bring only positive results, pay attention to a few simple recommendations:
Too heavy a projectile will not allow you to perform the exercise correctly and create a risk of injury. The market offers a huge number of options with dumbbells - for any color and size. Remember that a 32 kg kettlebell press can be done by a trained athlete, but not a beginner who has not previously engaged in power sports.
Even if you previously trained your shoulders with dumbbells or a barbell by including lifting the kettlebell from your chest into your program, you will create an unusual load on the muscles, thereby creating an impetus for their growth and increase in strength.