BENCH PRESS
Lie on a horizontal bench, buttocks in contact with the bench and feet on the floor:
- grasp the bar with an overhand grip wider than shoulder width;
- release the multipower safety;
- inhale and lower the bar to the chest with a controlled movement;
- extend the arms and exhale at the end of the effort.
This exercise engages the complete pectoralis major muscle, pectoralis minor, the triceps, anterior deltoid, the serratus and the coracobrachialis.
Variations:
- This movement may be performed while arching the back power-lifter style, this position brings the more powerful lower part of the pectoral muscle into play allowing you to lift heavier weights. However, this variation should be performed with caution to protect the back.
- Executing the extension with the elbows next to the body concentrates the work onto the anterior deltoid.
- Varying the width of the hands isolates different parts of the muscle: Hands together: the central part of the pectorals; hands apart, the lateral part of the pectorals.
- Varying the angle of the barbell isolates different parts of the muscle: lowering the bar to the chondrocostal border; the lower part of the pectorals; lowering the bar on the middle part of the pectorals: the midline fibres; lowering the bar onto the sternal notch: the clavicular head of the muscles.
- If you have a back problem or want to isolate the pectorals more fully, perform the extension with your knees bent, thighs touching the chest.
- Finally, the exercise can be done at a frame that guides the bar.
SQUATS
The squat is the number one bodybuilding movement, it uses almost the entire muscular system as well as being excellent for the cardiovascular system. It helps to develop thoracic expansion and, therefore, respiratory capacity:
- with the barbell resting on the stand, slide under the bar and place it on the trapezius, a bit higher than the anterior deltoid, grasp the bar firmly with the hands at a comfortable width and the elbows back;
- inhale deeply (to maintain the intrathoracic pressure which will prevent the torso from collapsing forward) slightly arch the back and contract the abdominal core, look straight ahead and remove the barbell from the stand. Step back one or two steps and stop with both feet parallel (or toes pointing slightly outward) at about shoulder width apart, bend forward from the hips (the axis of flexion should pass through the coxofemoral joints) and avoid rounding the back in order to prevent injury;
- when the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the original position. Exhale at the end of the movement.
The squat mainly works the quadriceps, gluteal muscles, adductor group, erector spinae, the abdominal muscles and the hamstrings. The squat is one of the best exercises for developing the shape of the buttocks.
VARIATIONS:
- People with rigid ankles or long femurs can place a block under their heels to keep the torso from tilting too much. This variation isolates the quadriceps.
- Lowering the bar onto the back, i.e. the posterior deltoid, increases the leverage of the back which help you to lift heavier weights. This technique is essential for power lifters.
- The squat can be performed at a frame, which keeps you from tilting the torso and lets you focus on the quadriceps.
¡Warnings!
Vertebral flexions with weight may cause herniated discs generally at the lumber vertebrae. These hernias occur most frequently with the squat and deadlift and are generally the results of incorrect back position because of poor technique. During vertebral flexions the disc compresses at the front and separates at the back. The gelantinous fluid of the nucleus flows backward causing more compression on the nerve elements (leading to lumbago or sciatica).
Very important to adopt the correct position.
Keep the back as straight as possible when executing squats. Given the variations in each person’s physical structure (different leg lengths and ankle flexibility) and the variations in technique (width of stance, use of heel blocks, higher or lower barbell) the tilt of the torso will vary; however, the lean should start at the hips.
Avoid poor positions
Never round the back when executing squats. This mistake is responsible for most lumber spine injuries, especially herniated discs.
Tips
To feel the gluteal muscles working it is important to lower the thighs to the horizontal position.
To feel the gluteal muscles working even more, lower the thighs below the horizontal , however this technique can only be performed by people with flexible ankles or short femurs. Furthermore you must perform the squat carefully and avoid the tendency to round the lower back, which can lead to serious injury.
No matter what the exercise, as soon as heavy weights are involved it is essential to create a block.
- Expanding the chest and holding a deep breath fills the lungs which supports the rib cage and prevents the chest from collapsing forward.
- Contracting the abdominal muscle group supports the core and increases the intra-abdominal pressure, which prevents the torso from collapsing forward.
- Finally, arching the lower back region by contracting the lumbar muscles positions the spinal column in extension.
These three actions together are referred to as blocking, which keeps you from rounding the back or vertebral flexion, which otherwise would cause a herniated disc when lifting heavy weights.
