Every man dreams of a beautiful press. After all, his silhouette implies wide shoulders, a narrow waist, strong arms, a trained chest and abs cubes.
Men all over the world are engaged in gyms and have been unsuccessfully pumping abs for years, what's the secret What is the best way to download the press? Why training does not bring the results you need? We’ll talk about how to download the press better in this article.
How to properly pump the press, based on our anatomy? Remember, the abs consists of the rectus muscle, the external and lateral muscles, and you must distribute the load across all the muscles of your abs. Most men swing the upper part of the press in isolation, completely forgetting about the central part and the lower. What is the best way to download the press based on your anatomy? You should look at your press and pay attention to which part is better worked out, top or bottom. Now we will consider the main rules of how to best download 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).
- Necessarily need aerobic exercise.
- Be sure to adjust your diet.
- You need to download the whole body at once, and not press separately.
So why only 3 times a week? Your abs should recover between workouts, if your abs muscles hurt, and you will train them again, they won’t grow at all. There must be at least 1 day between workouts to recover. Many guys make a gross mistake when they train the abs daily.
You need to get rid of fat on the stomach, if you have been training the press for more than two months and have not seen the cubes, this means that you have a layer of fat on your stomach. Review your diet and get rid of excess calories. Stop going to mcdonalds and eat junk food, stop eating sweets! Eat as a person who supports a healthy lifestyle, and you will achieve a result.
Aerobic exercise is designed to burn excess fat, normal nutrition is not enough to remove fat from the abdomen. Include running or swimming in your training program, if your gym has a jump rope and exercise bikes you can work on them.
The biggest mistake is a separate press training, it will not bring you any results. Everyone decides how best to pump the press, and therefore forgets that you need to train the remaining muscles, too. Most powerlifters never rocked the press, although most bodybuilders could envy their dice. You need to do squats with a bar, pull-ups on the horizontal bar, bench press, and deadlift, so you can load your press from different angles and it will get a huge load. It's no secret that people with weak presses do not pull themselves up and push up a little.
As soon as you start to eat normally, train your whole body and turn on aerobic exercise, you can start training the press.
The best exercises for training the press are written below, thanks to them you will achieve results in a short time.
- Raises the legs in the hang.
The lower abdomen and lateral abdominal muscles are involved in this exercise. You need to hang in the tournament, and stretch both legs in front of you (legs can be bent at the knees) to raise the legs so that they are parallel to the floor. Do not raise your legs higher, the load will go to the lower back. Perform this exercise in front of all others, as it loads the muscles of the press most of all.
- Torso lift on a roman chair.
There is a Roman chair in any gym. Sit on it and fix the abs, here you should not fall too low, you should feel the abdominal muscles and make inclinations at the optimum amplitude for you. In this exercise, the central and upper parts of the press are mainly involved.
- Slopes with a dumbbell.
The central part of the press and the side part are involved in this exercise. Take a dumbbell in your left hand and tilt to the right side, you can put your right hand on your stomach to better feel the working muscle. After you have worked on one side, work on the second. Correctly select the weight of the 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 can definitely achieve results.