To learn a little more about the exercises that suelen indicate in a routine and that we can do in the gym to work the different ones muscles of the body, we will continue with our guide for principals and today we will describe a very extended ownership, treat yourself push the bank.
Bank Press Execution Technique
To start the realization of owner it is necessary to pay in a bank plan with the glutes, frames and men about the bank. The pieces need to be supported in the sole, separated by a few inches from the bottom of the men. With the debemos we take the bar of manner in which the palms are held together, they are pronounced, and are separated more ligatively from the anchorage of the males.
The brazier and the antebrazo must form an angle of 90º, for which we will flex the code of manners that the bar empties with the hands that exactly fit the nail.
Desde alli debemos inspire y descentent la barra hacia el fecho, without despairing the bench. Once upon a time there was a nightmare about the bad luck we had to try to get rid of the spirits and we were going to lose the braces.
The ownership can be realized with the shortcomings or with the bar,
in a specific machine, on a flat bench, inclined or declined or well on a bench with support for the bar over the cabeza, specifically for realizing press.
It is also possible to lift the piers to secure the support of the lumbar zone of the cleft palate on the bench, although this position generates more instability and is acceptable only with live cargoes.
Muscles that work with bank pressure
Con push the bank We mainly solicit the pectoral mayor, although it also demands the work of the minor pectoral, the triceps, el deltoids anterior, los serratos y el korakobraquiaal.
If we separate the manas al tomar from the bar we will work the external part of the pectorals, while we have a more strained agar from the anchor of the males, we can work the central part of the pectorals and if the codes are parallel to the body during ejaculation of movement the work is concentrated in the anterior deltoids.
Frequent mistakes in realizing bank balances
- Arquear la espalda and despair of the bank to levy the bar. You can drop the spindle in order to help the archdeacon to enter the dungeon, then go to the lumbar zone of the support point.
- Implement bruscos moves and rebates. If there is a muscular exercise the results will be better and the movement will be more secure and we will avoid breaking the bar against bad luck, as well as avoiding tyrants with the bar, then the better exercise is achieved during the recovery of the owner work the muscles of the antichrist and avoid the lesions.
- Descending codes make the belt. To ensure that the work of the pectoral is correct, the codes deben afstammeling alineados con los hombros y no debemos tirar los brazos hacia la cintura al bajar la barra.
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