Each athlete has his own system, program, methods and techniques for the development of pectoral muscles. The Svend's wrist is quite old, but undeservedly forgotten way of training for swelling of the breast.
Method Creator
Carlsen Svend, a Norwegian bodybuilder, isthe creator of this "rarity" method of pumping the muscles of the chest. The mentioned sportsman - the winner of many competitions - has three European and one world record behind his shoulders. At one time he was well known, many remembered the big guy with the phrase "The Viking Force!", Which he always shouted during the competition.
For his way of pumping the breast, two pancakes are needed - an ideal exercise for finishing the workout.
Since this exercise has long been forgotten, it is unlikely thata gym someone will use it. If you want to surprise your colleagues, then start this exercise, which is quite effective.
Classical technique of performance
We need to take two pancakes from the bar, weighing about 5 kilograms. If necessary, the weight can be reduced and gradually increased.
- Starting position. Pancakes tightly squeeze the palms in the chest, hands should be bent at the elbows, and the elbows are directed in different directions.
- On exhalation, you should press the pancakes in front of you, at the chest level or slightly lifting them, palms while squeezing very tightly so that the pancakes do not fall to the floor.
- We return to the starting position, so repeat the exercise the required number of times, for each it is individual.
At first glance, everything seems very simple,but in reality the bench press of Svend is much more complicated. To begin with, if it is difficult, you can train with a lighter weight. For trained people, to whom this press is given easily, you can take a third pancake, in which case execution will become much more difficult.
Exercise with dumbbells
Если вы делаете это упражнение в домашних conditions and you do not have pancakes in stock, it does not matter - this exercise can be done with dumbbells. Weight select individually, to your level of preparation. First try to take two dumbbells of 5 kg, and then you can increase the weight. We press the dumbbells to each other and bring them to the chest, we raise the elbows. We inhale and press the dumbbells in front of us, on exhalation we return to the opposite position.
The Svenda bench press with dumbbells is not difficulttechnique of execution, however, it is quite difficult physically. This method is not an effective method for bodybuilders, rather, it is useful for overall physical development.
Exercise lying
This technique is a bit like the classicpress dumbbells, but they need to be kept in parallel and pressed against each other. Thus, a great strain is created on the pectoral muscles. We drop hands, elbows at the same time are widely bred, at the bottom point the muscles of the chest contract when the dumbbell starts moving to the starting position. Svend's bench press is more suitable for working out the muscles of the chest with a lower weight than as a basic exercise.
The Benefits of Exercise
For people who want to pump theirpectoral muscles, ideally suited bench press Svend. The technique of doing this exercise is very simple and does not require a lot of skills. However, if you are a professional bodybuilder, then this press is a little outdated and will not bring you much benefit as for a professional. But still physically perform bench press Svend difficult, because not everyone can take two pancakes of 10 kilograms. Therefore, decide for yourself, it is suitable for you such an exercise as a primary or as an additional exercise.
Это упражнение точно бьет по грудным мышцам, Beginners often complain that they have seizures in the chest area. In this case, you need to make a breather because your body wants to say about fatigue.
Errors in execution
Athletes who first perform thispress, complain that it does not give results. In fact, the result is already after the first approach, and if a person does not notice, then it makes the Svend bench press wrong. Common Errors:
- back bending, for relief;
- sticking your fingers into the holes for the pancakes - this also makes the task easier;
- too much divorced elbows;
- in case you do this exercise not pancakes, and dumbbells, then they are forbidden to separate from each other.
The meaning of this exercise is that the hands were tightly pressed to the pancakes / dumbbells.
Any exercise in bodybuilding can cause serious injury to the athlete, so that this does not happen, in this case it is necessary to know the following:
- Use only the weight with which it is comfortable, do not immediately take pancakes of 10 kilograms, if you are not sure of yourself;
- It is not necessary to unbend elbows completely, so you can pull the ligaments;
- adhere to the right breathing;
- Control your palms: if you loosen them, pancakes can fall right at your feet and thus lead to prolonged trauma.
Feedback on the exercise
At specialized forums, athletes who knowthis method of pumping the pectoral muscles, leave for the press Svenda reviews. Men talk about good muscle stress after it is performed. Many people just need to do 3-4 approaches 10 times to get the desired result, doing the bench press of Svend, the benefits of the exercise are enormous. Also, people note that at home this is the best exercise that you can think of without having a professional inventory. It is noted that when performing a bench press with dumbbells, the effect is good enough, not much worse than with pancakes.
Women who practice the Svend bench also notepositive results. It is also important for girls to pump the muscles of the press and hands, this exercise helps them in this. The inside of the hands and the press get their load, thereby achieving the desired result.
In general, on specialized sites, there are mostly positive responses about the press both from women and men.
conclusions
So, the Svend bench press can be done:
- with pancakes from the bar (classic version);
- for those who do not have this inventory, you can use ordinary dumbbells (they should be pressed together);
- lying on his back with dumbbells.
If you are a professional bodybuilder, then this exercise is suitable only for the end of training, in the case of a beginner athlete or training at home, it can be as basic.
This press can be used by both women and men. A good load on the pectoral muscles is needed by all.
In order not to injure yourself during training, adhere to the safety rules: do not take too much weight and do not try to completely level the elbows, so as not to get stretched.
Жим Свенда достаточно сложно выполнить в physically, you need long workouts to take a weight of more than five kilograms. Remember that the process of muscle pumping is quite lengthy and requires tremendous patience, and frequent repetitions of this exercise will bring the desired result after a while.
