What muscles work when doing a standing barbell press?

How to do a bench press while standing from the chest

Today we will discuss the correct technique for performing a basic shoulder exercise - the barbell press from the chest up or standing, often also called the “military press” or “military press”. There was a period when athletes performed this exercise as the final exercise at weightlifting competitions.

Most gym goers are constantly looking for working and effective methods in pumping up the shoulders. Everyone has long known that the shoulders consist of three bundles: back, front and middle. In turn, the shoulders do 2 things, adapted to:

• » push the load away from you
• » pull weight towards you

2 functions give rise to a variety of other movements, which are embodied in a large number of shoulder exercises. When you swing in front of you, or press upward, away from you, the first, pushing function of the deltas develops.

When you do a fly to the side, or on an incline, we pull a barbell, plate, barbell or dumbbells to the chin, the second function, responsible for traction movements, comes into play.

That is, to build proper training shoulders you need to do 2 exercises, including these 2 functions. In one version you will push the projectile, in the other you will pull or move it towards you, to the sides.

Basic nuances of the exercise

The foundation for developing the pushing function of the shoulders is the standing barbell press from the chest. All other exercises do not have such an effective effect on the development of the first function, why?

1. The exercise is basic, because several joints are involved in the work, more muscle groups are worked.
2. Large amplitude in movement. In comparison with the overhead bench press, where it is significantly limited, and the load on the shoulders is somewhat “breaking”.

You won't see many people in the gym doing this exact exercise. They think that the military chest press is very powerful, dangerous, and difficult from a technical point of view. They will start telling you that only those athletes who engage in weightlifting should do it. It's not like that at all.

It is important to understand what muscles the barbell press trains, who should do it and why. Army press does not include the rear deltoid, slightly the middle deltoid, and the main load falls on the anterior deltoids.

Execution technique, errors

Symmetrical body. We keep our legs parallel to each other, and not in discord, as weightlifters do when 1 leg goes forward. Thus, the body is in symmetry, this allows the body to balance with the spine. This way you won’t have any distortions from side to side.

Don't lean back. Do not lean back under any circumstances, this refers to the position of the body during the upper phase of the movement when pushing. When you take heavy weights and, to help, intuitively lean back during the push, swinging, this makes it easier to press, but it is not effective and is dangerous. The spine should always be perpendicular to the floor (at an angle of 90 degrees).

Hand position. The forearms and hands should be perpendicular to the floor. To do this, we talked about a grip - shoulder-width apart. It is he who will ensure this perpendicularity and naturalness of the position of the hands and forearms during movement.

Sequence of performing the military press

1. Deciding on the grip. The optimal hand position for working the deltoids is a shoulder-width grip or slightly wider.
2. Next, we sit under the bar, bring one leg forward, stand up with it and move back a little.
3. We bring our legs together, make them parallel to each other, and inhale air.
4. We smoothly push the barbell up, while looking only forward, without accompanying the barbell with our gaze upward, and exhale with this effort.

Regulation No. 1

Regulation No. 2

Number of repetitions

" For men: 8-12 reps 3-4 sets
» For women: 10-15 reps 3-4 sets.

How can you replace the military press (standing barbell press)

If you have injuries that prevent you from fully performing this exercise, you can replace it with a seated barbell press, a Smith machine press, or a seated dumbbell press. In this variation, there is less load on the lower back, spine and knees.

Standing chest press video

What conclusions should be drawn?

When performing a standing barbell press or military press, you must:

• » Body, grip and feet in a symmetrical position
• » Shoulder width grip
• » The spine is perpendicular to the floor throughout the entire range of motion
• » Forearms make a 90 degree angle with the floor
• » We look forward all the time
• » Exhale with effort, while lowering - inhale

- that's another thing basic exercise for shoulder training, it is very similar to the military press, but, unlike it, in this exercise the athlete lowers the barbell not to the chest, but behind the head. Precisely because the amplitude of movement does not allow for “cheating”, the exercise more specifically accentuates the load in the deltas, but does not allow you to take such heavy weight like a military bench press. But the standing press is less traumatic and better suited for developing muscle volume.

The standing press is not strength exercise, but something between a seated press and a military press. On the one hand, it’s no longer possible to throw a barbell, but many muscle groups are still involved. In other words, if the military press is intended for the development of strength muscle qualities, the sitting press is for pumping, then the standing press is best suited for volumetric strength training, which grows most efficiently muscle mass. If you want to pump up your shoulders, do standing presses!

Work of muscles and joints

The standing press primarily loads the anterior bundle. deltoid muscles, but due to the amplitude of movement the load also receives medium bun. In addition, sufficient force also has to be applied to the triceps; the abs work as a stabilizer, along with the long back muscles. Even the legs get a good workout simply due to the fact that the exercise is performed while standing.

The standing press, just like the military press, loads the joints, it is especially dangerous for the spine, so in this exercise it is vital to follow the technique. Actually, all standing exercises should be performed only by experienced athletes whose long muscles the back and abs are already sufficiently developed and can keep the body straight, relieving the load from the spine. For those who have back problems, it is best to limit yourself to the seated press.

Standing press - diagram

1) Stand under the barbell with your legs scissored as if you were doing a barbell squat, then place the barbell on the trapeze and stand with it.
2) Moving away from the racks, place your legs back into a scissors position and push the barbell up.
3) Without spreading your elbows to the side, lower the barbell down to ear level, while slowly inhaling air.
4) With a powerful push, lift the barbell up, exhaling as you do so.
5) Throughout the entire movement, the knees are slightly bent and the back is straight, slightly arched back.

Standing Press - Notes

1) The grip width should not be too wide, but not too narrow, so that the elbows point forward throughout the entire amplitude.
2) Your head should not be lifted up, just look forward so as not to interfere with the barbell at the lowest point.
3) The shoulder blades should be slightly compressed so that the latissimus dorsi muscle does not steal part of the load.
4) If your arms have not recovered, then you must first fatigue your shoulders with isolating exercises so that they get tired before your arms.
5) When you lift the barbell for the first rep from the trapezium, it is better to use the help of a partner so as not to injure your shoulders, since in this position the weight of the barbell will be pulled by the joints.

Anatomy

Deltoid shoulder girdle consists of three bundles: anterior, middle and posterior. The front bundle is the strongest and therefore, when performing a strength exercise such as a military press, it receives the main load. The standing press allows you to isolate your shoulders from other muscle groups, which forces you to reduce the weight of the barbell, but the middle bundle also receives load.

Because the standing press is performed with less training weight, there is less wear and tear on the joints and the spine is at less risk of injury. On the other hand, the shoulders are in a less comfortable position, which compensates for the lower working weight and the lack of “cheating”, which allows you to work the deltoid muscles with more emphasis.

Many athletes and bodybuilders only do the bench press because it is a compound exercise that allows you to lift heavier weights than the bench press. However, you should not cross this exercise out of your program. Here are a few reasons why you should mix up your base with the bench press:

1. Pumps up the shoulders evenly. During the standing barbell press, all bundles of the deltoid muscles are worked out, while in the bench press the main load falls on the front part. This does not mean that you need to replace the bench press with the standing press. These exercises complement each other perfectly and help your shoulders get faster.
2. Uses many muscle groups. The standing barbell press targets the triceps, deltoids, pectoralis, trapezius and serratus anterior muscles. Also, due to the lack of support, they are well loaded, which keep the body in balance during the press.
3. More stress on the muscles. As part of the study, scientists compared the load on muscles during bench presses of barbells and dumbbells while standing and sitting. It turned out that during a standing barbell press, the rear deltoids are loaded by 25%, and the triceps - 20% more than during a seated barbell press. Also, the standing barbell press is more effective for pumping up the biceps and triceps than the standing dumbbell press. In an exercise with a barbell, the biceps are loaded 16% more, and the triceps - 39% more than in a standing press with dumbbells.

There seems to be enough reason to occasionally include this exercise in your program. Now let's talk about how to improve the standing press and increase the weight in this exercise.

How to improve your standing barbell press

1. Don't use too wide a grip

When you pick up the barbell wide grip, you shorten the range of motion, which should make the exercise easier. However, a wide grip takes your hands out of the zone. better conditions to show strength. In this zone, your shoulders are at the perfect angle so that you apply maximum force to the barbell when pressing.

Good grip

Also, a wide grip will not allow you to keep your elbows opposite chest and engage latissimus muscles back, which significantly reduces strength indicators.

To find the ideal grip, grip the barbell at a distance slightly wider than shoulder-width apart, with your forearms and elbows close to the serratus anterior muscle. Try to keep your elbows rigid during the movement.

2. Keep all muscles tense

You should tense not during the bench press, but even before it begins. Press into the floor of your foot, tighten calf muscles, quadriceps, buttocks, abdominal muscles and latissimus dorsi muscles.

Tensing your muscles throughout the exercise will make your press more powerful.

You can check how this works using a simple handshake as an example. First, squeeze your friend's hand, tensing only the muscles in your hand. Then try to tense all the muscles in your body mentioned above and squeeze your hand again. This time the friend will hardly be able to stop himself from screaming.

3. Keep your head down

If you're already familiar with barbell overhead raises, and especially variations like the press and jerk, you're probably accustomed to lifting your head and looking at the ceiling to avoid hitting your chin with the barbell.

By lifting your chin up, you protect your jaw from impact, but at the same time the bar moves slightly forward, deviating from the ideal trajectory.

Head position

Instead of looking up, try pulling your head back to create a double chin. This way the bar will pass right in front of your face, and its trajectory will be optimal.

4. Shift your focus to your quads.

When it comes to the bench press, push press, or clean and jerk, most of the power comes from the quadriceps. If you try to perform the movement using your buttocks, you will have to move your hips back. As a result, the bar will move forward and deviate from the optimal trajectory.

Pull your hips back

If you perform the movement using the quadriceps, the body will remain straight, and the bar will follow an ideal trajectory - strictly in the center.

Lifting through the quadriceps

5. Work on your weak points

To increase the weight in the standing press, you need to develop good technique, pump up the target muscle groups (front and middle deltoids and triceps), and also strengthen antagonist and synergist muscles.

Your program should include shoulder external rotation movements to strengthen the posterior deltoids. For example, you can use bent-over dumbbell flyes.

Bent-over dumbbell raises

It's also worth working on your obliques. Incorporate exercises such as side plank and a farmer's walk with a weight in one hand.

Classic and side planks

If you have tips and observations about the standing press, share your experience in the comments.

Additional load is received by:

1. Trapeze.
2. Triceps.
3. Levator scapulae muscle.
4. Upper pectoralis major.
5. Coracobrachial.
6. Anterior serratus.

As you can see, several muscle groups work at once. This makes the exercise technically difficult, because it is necessary to coordinate their movements.

Correct technique

1. Stand straight, feet shoulder-width apart and parallel, legs slightly bent at the knees. One leg can be moved forward for greater stability.
2. Grab the barbell with an overhand grip slightly wider than shoulder width and lift it towards your chest, touching the top of the bar. In this case, your back should be slightly arched and securely fixed, your shoulders should be straightened. It is better to use a power frame, but when small scales You can also pick it up from the floor.
3. Inhale, holding your breath, and press the barbell straight up over your head. After passing the most difficult part of the climb, you can exhale.
4. Push the barbell to the top point: arms straight, shoulders raised.
5. Pause at the top while tightening your deltoids.
6. Inhale, hold your breath and lower the barbell to your chest under control.

Standing:

Sitting:

Safety

The exercise is very dangerous. That is why it must be done with the most precise technique, otherwise you can stretch the ligaments and knock out the shoulder joints. Even if you feel that you can take more weight, but you are just mastering this exercise, do not do it. A long period of training with an empty bar will help you progress faster without injury.

It is preferable to take the barbell from a power rack. Pancakes must be secured with a lock.

Additional equipment

If you are doing an exercise with tangible weights, wear a weightlifting belt. It will support your lower back, which is often a problem when performing standing presses, especially if you do them with cheating, throwing weights and helping yourself with your whole body.

You will also need sports gloves to prevent the bar from rubbing with calluses, hand bandages, since a lot of stress is placed on the wrists.

Common mistakes

The error may not even be in a certain technical moment, but in the very style of performing the exercise. It is better to do it at a calm, measured pace, without unnecessary jerks and without allowing the barbell to “fly”. At least this way it works the muscles better - weightlifters and lifters prefer explosive technology, but she is more dangerous. Which one to choose in the end is up to you.

Other mistakes often made when performing the military press:

• relaxation of the abdominal and lower back muscles. This can lead to vertebral displacement and even more serious injuries;
• head dressing. Many people follow the bar with their eyes, which is not necessary - look only forward. If you want to see movement, do it in front of the mirror. If you lift your head, your body will also lean back a little. And this is a sure way to bend your lower back too much, overloading it, or even topple over;

The greater the amplitude of movement, the better, so the arms straighten to the end. However, many people do this by “clicking” their elbows. This is unnecessary - it will just wear out your joints ahead of time.

• performing bench presses while sitting on a bench without a backrest. Sitting without support, you will definitely lean back, arching your lower back too much and overloading it;
• curved trajectory of the press. When the bar is not pressed overhead, but slightly in front, the chance of losing balance increases. Just move your head back a little.

People often ask what is the best way to do chest presses – standing or sitting. As you prefer. If you have problems with your back, it’s better to sit down, but there must be support on your back. In the standing version it turns on more muscles, stabilizing the body position, and therefore the exercise causes a greater anabolic response.

It is not intended for working on terrain– performing it in a multi-repetition mode is justified only at the stage of studying the technique. Choose a weight with which you can do 6-10 repetitions with 3-4 sets: this way you will build muscle more effectively.

In order not to injure the lower back, you can move the pelvis back a little, reducing the deflection in it - it should be no more than natural. Doing a breath-holding exercise helps stabilize your body position.

Another “trick” for holding the body - keep your elbows turned out to the sides. This significantly facilitates movement, but not at the expense of reducing the load on the target muscle groups.

A competitor to chest presses is overhead barbell presses, which work almost the same muscle groups. IN gyms You'll often see the "over-the-head" version because it has a shorter range of motion and is therefore easier to perform. However, chest presses cannot be neglected - they load the front delts better.

Standing chest press or, in other words, the military press is the main basic exercise for the shoulders, used to develop strength and mass of the deltoid muscles and the entire shoulder girdle as a whole. The standing barbell press is very popular in all gyms as it is one of the most effective and best multi-joint exercises for the shoulders. Using this for shoulders, you can pump up not only large, but also strong muscles shoulders and the entire shoulder girdle, and the result in the standing barbell press largely determines the strength of your upper body.

What muscles does the standing barbell press work?

First of all, the standing barbell chest press engages the deltoid muscles, especially the front part of them, as well as triceps muscles shoulder In addition, unlike the seated barbell or dumbbell press, the standing press indirectly engages the back and abdominal muscles as stabilizers.

Standing barbell press from the chest: execution technique

1. Take the barbell with a medium grip slightly wider than shoulder width, step up and sit under the bar, remove it from the racks and take a step back, holding the barbell on your chest. Stand with your feet shoulder-width apart, toes turned slightly outward. Bend your back slightly at the waist, look at one point straight ahead.
2. As you exhale, use your deltoids and triceps to press the barbell up. At the top point, take a short pause, fix the barbell and lower it under control to the starting position, while inhaling.

1. Perform the standing barbell chest press or, in other words, the military press at the very beginning of your shoulder training, as this is the main basic exercise for the shoulders.
2. Before training, warm up and warm up thoroughly to avoid injuring your muscles and shoulder joints. Always start with empty neck and gradually increase the weight of the barbell.
3. Stick to it correct technique follow to avoid injury. Perform a standing barbell press from your chest without jerking or sudden movements. Don't chase weight!
4. When lifting the barbell up, tilt your body back slightly. To make it easier to maintain balance, bend your knees slightly. But don’t try to push the barbell using the strength of your leg muscles! Try to perform the standing press using only the strength of your deltoids and triceps.
5. Concentrate on working the target muscles. Try not to dissipate the load throughout your entire body.