Every man dreams of a beautiful press. After all, his silhouette implies a broad shoulders, a narrow waist, strong hands, trained breasts and a dice press.
Men all over the world are engaged in gyms andFor years, the press has been unsuccessfully shaking the press, what's the secret? What is the best way to rock the press? Why do not your workouts bring the results you need? We'll talk about how best to rock the press in this article.
How correctly to rock the press, proceeding from ouranatomy? Remember, the press consists of a straight muscle, an external and a lateral muscle, and you need to distribute the load across all the muscles of your press. Most men are isolated, they pump the top of the press, completely forgetting about the central part and the bottom one. How best to pump the press based on your anatomy? You should look at your press and pay attention to which part is better worked out, upper or lower. Now we will consider the main rules of the, how best to rock the press.
- You can train the press only 3 times a week.
- On the press, you need to do 3 exercises (for each part of the press).
- An aerobic load is necessary.
- Be sure to adjust your diet.
- You need to pump the whole body right away, and not the press separately.
So, why only 3 times a week?Your press should be restored between workouts, if the muscles of the press hurt, and you will train them again, they will not grow at all. Between trainings should pass a minimum of 1 day for recovery. Many guys make a gross mistake when they train the press daily.
You need to get rid of fat on your stomach if youtrained the press for more than two months and did not see the cubes, which means that you have a fat layer on your belly. Reconsider your diet and get rid of excess calories. Stop going to McDonald's and eat fast food, stop eating sweet! Eat like a person who maintains a healthy lifestyle, and you will achieve the result.
Aerobic load is designed to burn excessfat, normal nutrition is not enough to remove fat from the stomach. Include in your training program running or swimming, if in your gym there is a skipping rope and exercise bikes you can work on them.
The biggest mistake is a separate trainingpress, this will not bring you any results. Everyone decides how best to pump a press, and therefore forgets that it is necessary to train the rest muscles too. Most powerlifters never shook the press, although most of the bodybuilders can envy their cubes. You need to do sit-ups with the barbell, pull up on the bar, press the bench bar, and become traction, so you can load your press at other angles and it will get a huge load. It's not a secret for anyone that people with a weak press do not tighten much and squeeze out.
Once you start eating properly, train the whole body and turn on aerobic exercise, you can start training the press.
Below are written the best exercises for training the press, thanks to them you will achieve results in a short time.
- The legs are raised in the vise.
In this exercise, the lower part of yourabdomen and lateral muscles of the press. You need to hang in the tournament, and stretch both legs in front of you (legs can be bent at the knees), you need to raise your legs so that they are parallel to the floor. Do not lift your legs higher, the load will move to the lower back. Do this exercise in front of all the others, since it most heavily loads the muscles of the press.
- Rise of the torso on the Roman chair.
Roman chair is in any gym.Sit on it and fix the press, then you should not go too low, you have to feel the abdominal muscles and make slopes at the optimum amplitude for you. In this exercise, the central and upper part of the press is mainly involved.
- Slants with a dumbbell.
In this exercise, the central partpress and lateral. Take the dumbbell in the left hand and make the slopes to the right side, you can put the right hand on the stomach to better feel the working muscle. After you have worked on one side, work on the second one. Correctly choose the weight of dumbbells, you can start with 8-10 kg.
Train in the gym 3 times a week and perform these exercises at the end of each workout, and you will definitely be able to achieve results.
