The purpose of this exercise is to develop a lot of muscles: shoulders, deltoids, triceps, trapezius and biceps among others. Gain muscle mass This multi-functional exercise is not easy to do on the upper body. However, if you learn the correct technique and movement, it will help you to build up your upper body.
The military bench press or barbell press in front is a basic polyarticular exercise essential to build massive shoulders. It makes it possible to request particularly the anterior and middle fascicles of the deltoids and also in a secondary way the top of the pectoral and the triceps. This exercise which requires a good balance will allow muscular gains higher than the exercises of isolation but also a gain in strength.
How do you perform this exercise?
Stand in front of a rack at the squatHold the bar at shoulder level. Grasp the bar with hands pronated from a grip wider than shoulder width. Knees slightly bent then step back one step keeping the bar resting at collarbone level, feet shoulder width apart. Extend the bar upwards to full amplitude with your arms extended while keeping your back straight. The thoracic cage left and the body well sheathed not to camber too much then go down again there at the level of the chin then start again until the end of your series. Move forward one step then put the bar back on the supports to return to the starting position.
CAUTION: The shoulder is a particularly fragile joint, so it is important to warm up well before starting your session. The standing position is not without risks for the joints and the lower back, and requires a very good sheathing of the abdominal strap and the lumbar muscles. It is not necessarily appropriate for beginners for whom it will be better to prefer the seated version in order to be able to gain muscle without the risk of hurting yourself.
Tips
- What is the burden on military development? As for the bench press, increase progressively the loads with each series in order to prepare you as well as possible, and to find your balance and a perfect gainage essential for this kind of exercise.
- How to build up your shoulders efficiently? At the end of a set, you can perform a slight push-up by bending your legs slightly to help you finish the last 2 reps of the set.
- One will be able to use a belt of force for this exercise in order to muscularize while limiting the risks of injury on the level of the back but that must be limited to the heaviest series in order to continue to maintain a powerful abdominal strap.
Variants
- One can vary the grip of the hands: a separation of the hands width of the shoulders with the elbows towards the front will solicit a little more the anterior deltoids and the top of the pectoral muscles. (clavicular portion of the pectoral muscles) A higher spacing of the hands will solicit more the external deltoids. You can also use a pronated grip instead of a supinated one.
- The front bench press can be performed in a seated position. On a bench inclined at 80 to 90 degrees and possibly with the bar guided for more safety.
- Many similar shoulder exercises exist, including seated push-ups on converging machines, which are just as effective in building muscle.
Need a workout based on your goal?
Additional articles :
