The simplest version of the exercise is a bench press in a sitting machine with your back supported (the support and weight are stable, low load on the spine). Unfortunately, fixed range of motion exercise machines are not suitable for everyone. The next most difficult is the barbell bench press while sitting with your back supported (the freedom of the weight increases). However, it is advisable to include dumbbell presses in a beginner’s program rather than barbells. Dumbbells provide the greatest freedom of movement (unstable weights), which means the ability to perform an exercise taking into account the anatomical characteristics of a person with minimal stress on the joints. In addition, dumbbells allow the right and left arms to work separately, developing muscles in a balanced manner. and finally, with dumbbells it is easier for a beginner to get into the starting position. I will begin with the dumbbell press by describing the technique of vertical presses.
Dumbbell press
The press can be performed standing or sitting (with your back supported) with one or two hands. The most difficult variation is the modified position press: the press is performed alternately from the bottom position, holding one dumbbell down while the other arm makes the movement.
The dumbbells are lifted to the starting position independently or with the help of an assistant. the easiest way: lift one of the dumbbells to the starting position with both hands at the same time, the second dumbbell is held by an assistant. After completing the approach, the assistant also takes one of the dumbbells. Typically, heavy dumbbells are placed on straight arms, at the top point of the press.
The technique for pressing with two hands while sitting is described below; in a standing position, the technique of movement does not change, only maintaining balance becomes more difficult. The most difficult option in terms of body stabilization is the one-arm press. The movement of a one-arm press is characterized by greater movement of the apparatus towards the central axis of the body and a tendency for the spine to tilt in the opposite direction instead of extension. This exercise is a corrective exercise and, in combination with one-arm vertical rows, is used to monitor the condition of the joints and assess muscle balance. To practice the correct technique, you can use a barbell disc as a weight. This is the most difficult version of the exercise. The center of the disc coincides with the center of the palm, the fingers are abducted as far as possible. During presses, the surface of the disc is parallel to the plane of the floor.
When performing a seated press, the rule of 4 points of constant support is observed: legs, buttocks, upper back. It is advisable to place your feet shoulder-width apart, knees bent at right angles. You should not allow the spine to deviate from a neutral position (usually extension of the lumbar and thoracic regions) and do seated presses without supporting your back on the bench.
Phase 1. Starting position
Sitting with your back supported on a bench with a backrest tilt of 80°.
The dumbbells are held symmetrically, the grip is selected to be comfortable, depending on the size of the dumbbells. The shoulders are abducted in the plane of the scapula by 40-45°, the elbows are bent, the forearms are perpendicular to the floor. Shoulder blades and spine in a neutral position.
The dumbbell bars are parallel to the floor; a slight tilt of the “inner” edge of the dumbbell is allowed. Stopping for 1-2 seconds while performing the approach increases the load in the exercise.
Phase 2. Concentric contraction
With a uniform, smooth movement, the dumbbells rise up until the arms are straightened at the elbows. The movement begins with the shoulders while the shoulder girdle is motionless. As the shoulder abducts, the shoulder girdle moves upward (not earlier than the shoulder abduction reaches 90°). When performing the movement with full amplitude, the lift is completed by straightening the elbows (directed to the sides). At the same time, you exhale. The forearms remain vertical throughout the entire range of motion.
When performing the first repetition of a set with significant weights, it is recommended that a partner assist in starting the movement.
Phase 3. End position
The movement can end in different positions depending on the purpose of the movement. The preferred option is to not fully straighten the elbows at the end of the movement. It is better to straighten the elbow and bring the arm to a vertical position in the version of a one-arm press with weights<8 ПМ. Третий вариант выполнения, подразумевает поднимание гантелей чуть выше уровня головы. В этом положении отведение плеча составляет ~120°, поднимание плечевого пояса не допускается. Остановка в достигнутом положении не рекомендуется.
Phase 4. Eccentric contraction
With a uniform, smooth movement, the dumbbells are lowered to the starting position. At the same time, an inhalation is made.
The most common mistakes when performing dumbbell presses:
- raising the shoulder girdle at the beginning of the movement;
- deviation of the forearms from a vertical position;
- tilting the “outer” edge of the dumbbells;
- shoulder abduction in the frontal plane;
- head movements;
- significant extension of the lumbar or thoracic spine.
Jim Stoppani, Dmitry Sillov
Describes the correct execution of the seated press up in the simulator, other exercises on the front, for maximum pumping of the deltoid muscles with important points + training video.
Exercise technique
The seated upward press in the simulator is a good example for replacing the standing barbell press (military press), this significantly removes the load from the lumbar region. Perform this exercise at the end of a front delt workout to finish off an already tired delt and give it maximum pumping.
Basic Rules
1. At the top point, the weight must be squeezed out to the end; at the bottom, only when you feel a good stretch in the muscle, lift the weight up again without a pause.
2. Use a weight that will allow you to do 8 clean reps; if you can’t do them, then reduce the kilograms you set.
3. When performing the exercise, the back is pressed tightly against the back of the exercise machine, the chest is slightly moved forward, the pelvis sits firmly on the bench, and the legs rest firmly on the floor.
4. Don’t deceive yourself, completely lower and raise the weight, the greater the amplitude, the better the muscle stretches and the better the load is felt, but do not lower the handles of the machine much lower than your shoulders, otherwise you will injure the deltoid muscle.
5. Remember, this is not a basic exercise, do not perform it at the beginning of training the front deltoid, only at the end.
6. Breathe correctly, when lowering the weight, take a deep breath, when lifting, exhale completely, breathe deeply without holding your breath.
The vertical leg press allows you to train your lower body muscles from different angles. Of all the leg presses, the vertical one places the main emphasis on the hamstrings and glutes. The Panatta Vertical Press exercise machine is very popular with women and athletes who have to run, jump...
For bodybuilding, the vertical leg press stimulates the thigh muscles, providing the best stretch for the muscles. Leg contractions can be modulated at will by changing various machine settings as well as leg placement to place primary emphasis on the quadriceps, hamstrings or glutes. The vertical leg press can also be used to train your glutes, demonstrating its versatility.
A large number of settings and leg positions
All muscles trained by the Vertical Leg Press can be modulated as you wish between the quadriceps, hamstrings and glutes, this is due to the many ingenious settings available on the Panatta machine.
1) Back adjustments
The very first setting is the back of the machine. It can be adjusted to any inclination relative to the ground.
2) Foot platform adjustments
The second setting is the platform that you push with your feet. It can be any inclination you choose. In addition, the compact platform allows for different leg placements. We did this because the position of the legs will greatly influence the pattern of muscle development
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Position selection and adjustments to better target the quadriceps muscle
The lower the back, the more the quadriceps will be worked. A highly inclined platform relative to the ground will cause the quadriceps muscle to contract more intensely.
The more your feet are under your buttocks, the more your quadriceps will work. The closer your feet are together, the more you will limit your range of motion, which will encourage quadriceps engagement.
Position selection and adjustment for better hamstring work
By placing your feet under your face, you activate your hamstrings.
The more you spread your legs out to the sides, the lower your legs can go before touching your torso, which provides a greater stretch to the muscles, helping to restore the hamstrings and adductors.
Position selection and adjustment for better buttock training
A higher back position will help work the buttocks. Likewise, placing the platform parallel to the ground will help expand the glutes.
Anatomy of the muscles of the lower extremities
The lower extremity kinetic chain is present in deadlift exercises performed with the leg press and consists of three rings connected in series: the hip, knee, and ankle. These joints open and close thanks to the support of many muscle groups that work together; Among the most important are the quadriceps, hamstrings and gluteus maximus.
The quadriceps muscle consists of four muscle fibers in the front of the thigh.
- Rectus Femoris:
it is two-joint, it remains vertical along the thigh; crosses the hip joint and knee.
- Vastus Medialis - Vastus Lateralis - Vastus Intermedius
Single-joint, they are located in the inner, outer, front part of the thigh and involve only the knee joint.
- Working out the quadriceps muscle:
at knee level, the leg is extended above the thigh; at the level of the hip joint, the thigh bends over the thigh and participates in flexion of the hip over the hips.
The hamstrings are made up of four muscle bands at the back of the thigh:
Hamstring muscles
- They consist of two different muscle bundles: The long head of the biceps, which is biarticular and crosses the hip joint and the knee joint.
- Long Bicep Head, which is mono-articular and just crosses the knee joint.
- Half-dendin and half-membrane.
- Double-jointed, they cross the medial region of the leg, including the hip and knee joints.
Hamstring muscle performance:
- At the level of the knee they flex the leg; at the level of the hip joint they flex the thigh and finally promote the expansion of the thigh at the thigh.
- The gluteus muscle consists of three other muscle bundles: Gluteus Maximus, Gluteus Medium and Gluteus Minimus.
- The Gluteus Maximus crosses the hip joint and partially connects the ilium, creating an anatomical and indirect connection also with the knee joint.
- Performance of Gluteus Maximus: It extends the thigh over the thigh, rotating it externally; promotes abduction of the hip along with the small and middle gluteal. With a bilateral contraction, the hip extends to the thighs.
How to do the exercise?
After adjusting the machine, lie on your back and squeeze your lower back well. Raise your legs to rest your feet on the platform. After stopping, straighten your knees, which will automatically remove the clamps blocking the foot platform. Lower your legs until they touch your torso. Then straighten your legs and repeat the movement as many times as necessary.
You'll want to start with a moderate range of motion to get your hamstrings and glutes accustomed to the intense stretch this movement provides. Slowly increase your range of motion as you progress.
With four long barbells and additional weights available for training on the machine, even the strongest athletes will have something to do with the Panatta Vertical Press.
Safety first
When using traditional vertical presses, the more you flex your lower back, lifting your butt off the seat, the greater the range of motion, but at the expense of jeopardizing your lumbar discs.
To prevent users from making this classic training mistake, the Panatta Vertical Press has an ergonomic backrest. Thanks to the anatomically curved backrest, full lumbar protection is maintained throughout the entire movement.
The second danger inherent in traditional vertical presses is the possibility of getting stuck under the machine in case of muscle weakness. This risk can be avoided on the Panatta Vertical Press as it has adjustable safety arms located on both sides of the machine. They will stop the load:
1) This will help prevent the footrest from crushing the unfortunate user.
2) Additionally, provide the athlete with the ability to easily exit from under the machine.
Foot training
By straightening your legs, keeping only your toes on the footrest to release your heels, it becomes possible to work your calves on a vertical leg press. This exercise is reminiscent of a donkey's inverted calf raises, but with the lumbar vertebrae perfectly protected by the anatomically curved backrest.
Unlike foot machines, the pressure on the back is much lower, while the feet benefit from a fuller stretch because the hips are perpendicular to the torso rather than the axis of the spine.
The big benefit of having your feet in the air is that lactic acid can't sit in your calves like it does with all the other exercises that put your feet down. With the vertical leg press, lactic acid is immediately removed by gravity, allowing you to push your series harder by performing more reps with heavier weights.
Ideal for professional athletes
Of all the leg presses, the vertical leg press is the most suitable for athletes who run, jump, ski, bike..., emphasizing the work of the glutes, hamstrings and adductors. Sports activities put a lot of strain on the hind legs, which can easily damage the hamstrings and adductor muscles.
By training the hamstrings and adductors in a tight, stretched position, the vertical leg press is ideal for not only enhancing athletic performance, but also training muscles that will help prevent common injuries that regularly plague runners.
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Description of the seated press machine
The seated press machine is great for working the deltoid muscles. Thanks to the angle of inclination of the support backrest, the front deltoids receive the maximum load during the exercise. The height-adjustable seat allows the seated press machine to be used by athletes of any height and build.
Smooth movement of loads and almost silent operation are ensured by chrome-plated guides and rubber-coated load plates. The seated vertical press provides a large range of motion and guarantees comfort and absolute safety when loading the shoulder girdle.
Technical characteristics of the seated press machine
- Load-bearing structure of a sports strength training machine: thick-walled bent profiles 80 x 40 mm.
- Load block drive: stainless steel cable that can withstand loads of up to 1000 kg.
- Rotation units of the simulator: closed ball bearings.
- Total standard stack weight (100 kg):
- 19 rubber-coated steel plates, 5 kg each,
- 1 top weight with flute 5 kg.
- Upholstery of soft elements: vinyl artificial leather on a high-strength nylon base.
- Filler of soft elements: polyurethane foam with a density of 140 kg/cubic. m.
- Painting of frame and individual elements: standard powder coating.
- Supporting parts of the simulator: polished steel legs.
- Machine dimensions:
- length 1380 mm,
- width 930 mm,
- height 2320 mm.
- Weight of the weight block machine for seated press: 210 kg.
Vertical press machine on free weights
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Description of the seated vertical press machine (on free weights)
This sports equipment is designed to effectively work out the deltoid muscles by pressing up in a sitting position. Exercises on the deltoid muscle machine involve smooth movement of the weight along a certain trajectory, unlike exercises with a regular barbell. This allows you to conduct comfortable and absolutely safe workouts.
The moving part of the "Seated Press" simulator is installed on special guides using 16 bearings, which guarantee the absence of play and particularly smooth movement during exercise. The equipment seat is height adjustable. A comfortable angle of inclination provides the necessary load on the front delts.
Technical characteristics of the seated vertical press machine
- The frame of the simulator is made of thick-walled bent profiles (80 x 40 mm).
- The rotation units in the simulator with a vertically movable weight and linear movement, mounted on ball bearings, do not require additional maintenance.
- The load is created by training rubber-coated plates with a mounting hole with a diameter of 51 mm (not included in the kit).
- Maximum weight of loaded disks: 250 kg. (Standard)
- The upholstery of the soft elements is vinyl artificial leather on a durable nylon base, the filler is secondary polyurethane foam with a density of 140 kg/m 3.
- The rubbing and guiding parts of the vertical press machine are galvanized with nickel and chrome.
- The frame of the simulator and its individual elements are painted using powder coating.
- The steel support legs of the exercise machine with a vertically movable load have holes that allow it to be securely attached to the floor.
- Dimensions of the simulator: 1380 x 960 x 2220 mm.
- Weight: 100 kg.
Exercise machine Hammer vertical press with adduction (easy start)
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Description of the Hammer vertical press with adduction
Sports equipment is designed to actively work out the deltoid muscles by pressing vertically. The principle of operation is similar to the Hammer press sitting forward with adduction. The handles of the Hammer simulator move along a strictly specified arc-shaped trajectory. Each hand receives a separate load, which contributes to an even more effective workout.
In the starting position, the Hammer trainer grasps the handles with a wide grip, which gradually narrows as the movement progresses. At the end point the levers practically come together. This ensures a powerful workout of the deltoid muscles and a maximum range of motion, from full stretching to the greatest muscle contraction.
Like many modern strength training equipment, the Hammer vertical press machine with adduction is equipped with an easy start system, which allows the athlete to start moving without any effort and move the handles to a comfortable position. The inclined back reduces the load on the athlete's spine, helping to ensure comfortable and safe training. The vertical hammer press with adduction is suitable for exercisers of any level of physical fitness.
Technical characteristics of Hammer vertical press with reduction
- The supporting structure of the Hammer simulator is a bent profile 80 x 40 mm, powder coated.
- Only durable metal components are used in the production of equipment. All parts are made of high strength carbon steel.
- The load when training on the Hummer, vertical press with adduction, is created by training discs with a seat diameter of 51 mm.
- The total weight of loaded rubberized pancakes is 300 kg.
- The back and seat are made of high quality materials:
- vinyl artificial leather on a dense nylon base.
- polyurethane foam of secondary foam (density 140 kg/cub.m).
- Machine dimensions:
- length: 1965 mm,
- width: 1500 mm,
- height: 1480 mm.
- Equipment weight: 110 kg.
In almost every gym, the free weights area is a mass gathering place for athletes. Here they patiently wait their turn to do the bench press, and strive to get a bar to pump up their shoulders in the standing press. Sometimes in such situations it is possible, without wasting time waiting, to perform a seated bench press in a special machine.
Seated press in a simulator: training features
Pressing exercises with free weights are the best for upper body development. They can be supplemented or replaced (if for some reason you can’t exercise with a barbell or dumbbells) with similar movements in special simulators. Gyms offer a variety of modifications of such devices that allow you to perform presses at different angles and shift the working emphasis to certain muscle groups.
Muscle activation in the seated press
Compared to basic presses, the exercise in question works the target muscles more concentratedly, since stabilizers are not involved in the work.
When performing a pressing movement in a machine, an athlete loads the following muscle groups:
- pectoral muscles;
- anterior bundles of the deltoid muscle;
- arm muscles (mostly triceps), receiving auxiliary load.
Depending on which simulator and at what angle the exercise is performed, the working emphasis will shift to the pectoral or deltoid muscles.
Benefits of Exercise
The press performed in the simulator is ideal for those who, for various reasons, cannot or do not want to do this exercise with free weight (girls, beginner athletes, athletes recovering from injuries).
In the exercise under consideration, the athlete does not need to be distracted by the work of the stabilizer muscles, so it will be easier to concentrate on contracting the target muscles and “hone” the ideal technique.
The press in this version is more gentle on the back and shoulder joints, which are very susceptible to injury. If there are problems in this area, it is advisable to train the upper body in this way.
An important advantage of bench presses in simulators is optimal load distribution. When working with free weights, the athlete's arms undergo natural, from an anatomical point of view, vibrations, and this can lead to incorrect load distribution and muscle asymmetry. The design of bench press machines provides for movement along a fixed trajectory, so the work emphasis will be distributed evenly.
Even beginners can perform this press without the help of a partner. There is no risk that the projectile will fall on the chest or head.
Varieties of seated press: correct technique and significant nuances
In gyms there are various modifications of devices for performing pressing movements. They can be either load-bearing or loadable. You can train in them at an angle, as well as do horizontal and vertical bench presses: it all depends on the design of the particular simulator.
All such simulators are characterized by a common algorithm of actions.
Before starting the class, you should warm up your upper body, paying special attention to your shoulder joints. Before the first approach, install a small weight: this will be a warm-up set.
Bench press in a special machine
Many gyms have press machines that allow you to move upward at an angle, as well as horizontal presses. They are used in complex training of the upper body.
Almost all such devices provide the ability to adjust the seat - you need to use it by adjusting the height to suit your height. Having settled down while sitting, press your body tightly against the back, straighten your shoulders and slightly lean your chest forward. Legs spread apart rest firmly on the floor.
Holding the handles with a comfortable grip, remove the weight and hold it with your hands (if there is a special pedal for bringing the weight to the starting position, this will make the task much easier). The shoulder blades are in a flattened state, the elbows are apart.
- Exhaling, with a powerful effort, squeeze the weight in front of you until your arms straighten, maintaining a slight bend in the elbow joints (“soft elbows”).
- They are fixed in this position for a couple of seconds: the target muscles are statically tense.
- As you inhale, maintaining tension in the muscles, slowly return the handles to their original position.
Do 12 times in 3-4 sets.
Video: Technique for performing seated bench presses in a machine
Hammer Seated Press
For performing the seated press, an ideal machine is called a “Hammer” in the sports community, after the manufacturer of such devices.
This lever type machine is simple and efficient, being operated by pushing out a lever to which a weight is attached. It was originally created to reduce the load on athletes’ joints during pressing movements.
The halls feature a variety of modifications of Hummers, allowing you to shift the working emphasis in the presses:
- A vertical press device that simulates similar movements with free weights. The deltoids receive the main load here.
- Angle press machine. It activates the pectoral muscles with an emphasis on its upper zone.
Before starting the lesson, the selected device must be adjusted to suit your height. The seat is installed so that the handles are placed at mid-chest level or slightly lower. The optimal weight is placed on the machine.
Having settled down on the seat, you need to press your back tightly against its back: there should not be a large distance between the exercise machine and your lower back. Feet rest on the floor.
Holding the handles of the Hummer, squeeze your shoulder blades together, spread your elbows to the sides and take a deep breath. With an optimal grip width, the forearm at the lowest point will be perpendicular to the body.
- With a powerful muscular effort, while exhaling, squeeze the weight in front of you, straightening your arms (the elbows remain “soft”, without “snapping” in the joints). Shoulders are pressed against the back, elbows pointing to the sides.
- At the top point you need to fixate for 1-2 seconds, focusing on the static contraction of the target muscles.
- While inhaling, slowly and smoothly lower the handles to their original position.
Do 12–15 repetitions in 3–4 approaches.
When practicing the Hummer, during the positive phase of the movement, you need to learn to resist the instinctive arching of your back. This is important, since with this technique the back muscles will take on a significant part of the load, and the spine will be subject to undesirable effects.
The lowering of the handles lasts longer than the pressing movement. Here you need to avoid sharply “throwing” your arms down, moving them under control and maintaining tension in the muscles.
The correct biomechanics of movement in this device implies a contracted position of the shoulder blades and a protruding chest at all points of the trajectory. There is no need to concentrate on pushing the weight out (similar to a barbell bench press). What is important here is a smooth and leisurely straightening of the arms; you should seem to be moving the weight, not pushing it.
Video: How to properly perform a bench press in a Hummer
Smith machine press to work the pectoral muscles
You can specifically work the target muscles without spending additional effort on the work of the stabilizer muscles in a Smith machine. As with other bench press machines, the Smith uses the same movements as in a free weight class, but in a more focused manner. This is due to the fact that the bar here goes strictly along the guides, the trajectory of its movement is set initially.
Press sitting in front of you at an angle in the Smith machine
First you need to set the desired angle of the bench and place it directly under the bar. It is advisable to determine the exact placement on an individual basis by performing several trial repetitions without weight. After this, the optimal weight is set.
After sitting down on a bench (the bar is in front), you need to fix the position of the body: your feet rest on the floor, your pelvis and back are pressed against the seat). The bar is taken with a straight closed grip with a wide stance of the hands, by turning it, remove it from the stoppers and lower it to approximately the level of the chin.
- As you exhale, squeeze the bar above yourself. The arms are not fully straightened, leaving a slight angle at the elbow joints.
- At the top point, pause for a second, concentrating on peak muscle contraction.
- As you inhale, lower the bar under control to its original position. There is no need to put it on your chest.
Perform 10–12 times in 3–4 approaches.
During movements, you should not arch your lower back - this will overload the spine and change the emphasis of the load.
Video: Press sitting in a Smith machine in front of you - pumping up the chest muscles and shoulders
Smith machine overhead press
Before you begin this exercise, you need to thoroughly warm up your shoulder joints, since they have serious work ahead of them: the overhead press is more dangerous than other similar movements.
In the Smith machine, the bar is placed in the top position, so that it can be comfortably grasped with straightened arms. A weight is placed on it. A bench with a vertical backrest is placed under the bar (if it is not available, a regular gymnastics bench will do). You should position yourself on it so that the bar is positioned exactly above your head. The abdominal muscles are statically tense, the feet rest firmly on the floor. Raising your hands, grab the bar with a grip wider than your shoulders and remove it from the stoppers.
- Inhaling, in a controlled movement, bring the barbell behind your head to approximately the middle of your head or slightly lower. In the lower position, an angle of 90 degrees should form between the joints of the shoulder and elbow. This is an average indicator; the level of lowering of the bar is determined by the flexibility of the athlete’s joints. It's important not to overdo it here.
- There is a second pause at the bottom.
- As you exhale, push the bar up with a powerful movement, avoiding “snapping” in the elbow joints.
Do 8-10 times in 3 sets.
To make launching the projectile more comfortable, it is permissible to tilt your head forward slightly, without allowing your back to lift off the back of the bench. The bar must move strictly along a vertical trajectory without deviation to the sides.
Video: Correct technique for performing seated overhead presses in a Smith machine
Seated presses are the ideal finishing movement for an upper body workout day. It is advisable to include it in the lesson plan after basic exercises on the chest and shoulders and perform it in a multi-repetition mode: this way the target muscles will receive high-quality development. This is especially true for experienced athletes who have already built up muscle mass. In addition, here you can work to failure without fear of being crushed by the barbell.
The design of such simulators allows you to do presses with one and the other hand alternately. This may be relevant if there is pronounced muscle asymmetry and correction of the load is required in relation to one of the arms.
Presses in simulators allow you to change the emphasis by changing the grip. For example, when training the pectoral muscles, a wide grip more actively engages its outer area, while a narrower grip activates the inner part of the pectorals and triceps.
If an athlete has an injured shoulder joint, it is not recommended for him to do a full-amplitude bench press: in the lower position, the elbows should not extend beyond the plane of the body. In such situations, it is advisable to train in devices with a special lever for applying weight.
Seated presses in simulators will complement the training program for the development of the upper body: performed in combination with basic exercises, they will significantly increase the effectiveness of the training. Pressing movements in special devices can become the basis of a training program if the athlete does not plan to gain muscle mass or is recovering from a shoulder girdle injury.