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Bench press bar from behind the head

6 min read

Pump shoulders – a difficult task. Many people make the military press and you don’t get, as a large part of the load takes front Delta. If to press from behind the head, average beams will take on the bulk of the work. But this variation of the movement is technically difficult. Fitness trainers write, what to do in fact impossible. Should I mention that this is a broad generalization. Press from behind the head is used in preparations of weightlifters and powerlifters long enough and established itself as an effective exercise. In professional bodybuilding it is also doing. The problem with this variation in fitness, and how to avoid rotator cuff injuries?

The contents

  • 1 the Deltoid and the reason for their vulnerability
  • 2 embodiments
    • 2.1 To Smith, sitting on sports bench
    • 2.2 Bench free barbell sitting
    • 2.3 Bench standing
  • 3 Recommendations for prevention of injuries

The deltoid and the reason for their vulnerability

The deltoid muscle of the shoulder is three muscle bundle:

  • Frontal or front Delta;
  • Lateral or rear;
  • The medial or middle

Front Delta helps all zimowych movements, raises his hand forward. The rear retracts, and the average – leads the forearm perpendicular to the axis of the spine, and helps to lift the weight over your head. Press from behind the head to a greater extent load average Delta.

Important: injuries of the shoulder joint and stretching of shoulder muscles caused by overload. Newcomers too many shake their shoulders to achieve the aesthetic appearance faster, but are injured more often than good. The problem is that Delta do not get to develop quite well until you typed the total muscle mass and not to establish the neuromuscular connections that contribute to proper technique. You need to follow the rules of drawing up training programs and not to overload the shoulders.


They exist in three variants:

  • Sitting with support on the back for those who have a back problem and there is no way to stand;
  • Sitting without support, for those who don’t need support, but want to remove the extra load on the muscles-the stabilizers of the spine;
  • Standing is the most commonly used in professional sports option

In weightlifting are taught to press from behind the head standing up, because in this position the center of the body is assembled, and shoulders moving in the plane, which can be adjusted to the anatomy of the particular person.

Bodybuilders massively tight sitting, and even in a Smith machine, that is, with fixed back and elbows. This variant of the bench press requires more flexible joints and greater amplitude. It turns out that this bench you need to gradually bring the athlete, if he has problems with joints.

The test is rather simple. You need to stand face to the wall, into her Breasts, and pull hands up, then bring it back. This movement should be available without changing the angle of the forearms and no hands touch the wall. If one “fills up” the forearm forward and changes the angle of work permanently, he should work on the mobility of the shoulder joint and stretching of the chest muscles. Usually in the warm-up include circular rotation of hands, roll shoulder back and variations of sragow without the weight. At the end of the workout perform the abstraction of both hands back and stretching the chest. Eventually, when movement of the wall starts to turn, you can move on to presses from behind the head standing and sitting.

In Smith sitting on sports bench

Beginners recommended by many to work in the simulator Smith, believing it more secure. This is true only for those whose joints are movable. In the simulator technique is this:

  • Set the bench so that the seat was classified as a trainer;
  • To put the back in a perpendicular position to provide support, if necessary, raise the seat bench;
  • Grab the neck a bit wider than the shoulder so that the forearm was perpendicular to the floor;
  • Rotate the neck of Smith with his hands and lowered his head to the middle of the head or a little below;
  • Squeeze up without changing the angle of inclination of the forearm;
  • Drop down and make the required number of repetitions
  • This movement bodybuilders carry out so that the shoulder was at the level of the plane parallel to the floor. Lower is not recommended, so as not to get injured. In weightlifting movement starts from the top of the trapezoids, that is, the athlete puts the barbell on top of a trapezoid, and squeezes every time on the straight arms.

    Bench free barbell sitting

    Free rod gives several advantages to the experienced athlete. It can work in the plane, which allows you to better load the muscles, and not make any unnecessary movements elbows, shoulders and other body parts. Grip you can choose is too easy, and not to limit the length of the neck in the Smith machine, for broad-shouldered people it can be a problem.

    The lowering of the rod is smooth, and the majority insists Anna their students stayed in the middle of amplitude, and squeeze the bar up, without bringing the neck to the trapezius.

    Bench standing

    To do this press standing even more difficult. You will need to fit in the rod so that it was possible to remove her in his arms, wound the head to the starting position, and then to move away from racks with a barbell located on the palms behind the head.

    Technique exercise as follows:

    • Athlete to stabilize the body, moving away from racks;
    • Fulfill the required number of presses and lowers the bar on bent arms, and then coming to the racks and puts a stamp on them.

    Recommendations for prevention of injuries

    Compliance with these rules will help to reduce the risk of injury:

  • The lowering of the rod occurs on the inhale, the ribcage upwards;
  • Exhalation occurs at the stress, that is, when the athlete squeezes the bar;
  • The buildup of the housing is not allowed. Many are advised to draw polulvom, that is to disperse the weight at the start of the feet. Instead, it is better to choose an adequate weight, and not risk the health of the shoulders;
  • You should not change the trajectory of motion during exercise, and throwing a forearm forward and backward;
  • Need to monitor the position of the head, not to throw the head;
  • If there is pain and discomfort in the joints, exercise should be abandoned;
  • If you can not lower the rod to the desired depth, the athlete needs to change the grip, but not to the point where the angle in the elbows will be obtuse;
  • Too wide grip overloads the ligaments of the elbow joint and biceps, he uncomfortable;
  • The movement does not need to be performed with extremely high weights;
  • The training plan press because of the head must precede the Mahi and dilutions of dumbbells;
  • The movement should be smooth and the rate of exercise – rather slow;
  • The weight of the neck is great for you? Better yet, do the exercise in the same path, but with dumbbells;
  • Beginners are not recommended a hybrid option exercises and attach to the top of the rubber;
  • You should not do this exercise with a curved fretboard.
  • Approaches and repetitions are selected individually depending on the purpose of training. Most athletes performs this exercise in 3-4 working: a half-move of 8-12 repetitions. In the women’s training movements include, but beginners should start with lighter weight, for example, bodybar weighing 4-6 kg.

    The movement makes sense to alternate with the classic military press week to week to ensure harmonious development of the deltoid muscles.

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