The bench press is a basic, heavy exercise.
The effective work of which is carried out by 3 main muscles: chest, front deltas and triceps (other muscle groups also participate in this exercise, but as stabilizers). The overall result of this exercise depends on their coordinated work. But as in any team, you can find a weak link, so in this tandem too.
It often happens that the front delta acts
such a link. It is not surprising, because among this trio, the anterior delta is the smallest muscle. Also, taking into account her genetic characteristics, she can also lag behind. And then the results in the bench press will stand still. As a result, thorough work on the front delta is required. When performing a barbell press lying down, in the initial phase of the movement (the bar is separated from the chest), the work begins with a powerful tension of the pectoral muscles, then the front deltas and triceps are included in the work.
If the weight on the bar is large
Then after it is separated from the chest, when the front delta is turned on, the movement in the exercise will stop, but if a partner or coach helps a little to overcome this phase of the movement, then the repetition will be able to be completed further. And this will be a signal of an insufficiently strong front delta. Basic recommendations for strengthening the front delta. Train the front delta separately from chest training and bench press. Include in the program the basic exercise for developing the strength of the front delta – standing barbell press (army press).
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Perform 4 working approaches to strengthen the front delta for 6-8 repetitions.
Also add the most powerful isolating exercise for the front deltoid – lifting the barbell in front of you. Training program for deltas with a bias to the front delta. Standing barbell press (army press): 4 to 6-8. Stretching with a barbell: 3 to 8-12. Lifting the barbell in front of you: 3 to 8-12. Breeding on the rear delta: 4 to 10-15.
A set of exercises for deltas, with an emphasis on strengthening
The front delta: 1-army press, 2-standing stretch, 3-lifting the barbell in front of you, 4-bringing to the rear delta in the simulator. Exercise number 3, it is more effective to perform sitting, setting the back of the bench at an angle of 45°. And the main condition when performing this exercise is the prohibition to put the barbell on the hips between repetitions. Tension in the front delta should be maintained during the entire approach constantly. I hope these recommendations will be useful to you, and will help you strengthen and correct the genetically insufficient front delta, which will significantly increase the results in the bench press.