How to make push up,bench press and overhead press?
Tags: Overhead Press, Bench Press, Fitness, How To

How to make push up,bench press and overhead press?

How Do You Do Push-Ups?

how to pull push-ups

Push-ups can be interpreted in some way by almost anyone, push-ups are a fairly widely known exercise.

But unfortunately, it is being done widely wrong.

When you do push-ups, your chest should be able to touch the ground. If you don’t get in the right shape, your chest is never worth it, your head will hit. This form is also dangerous for the shoulder.

Elbows need to be carefully opened to the side. The scapula needs to be used correctly.

Benefits Of Push-Ups

What benefits are those who can’t do push-ups denied?

Push-ups are a basic chest and arm muscle exercise. Strong arms, triceps muscle and large breasts are both very aesthetically important; and weak breasts can lead to many thrust weaknesses.

Push-ups are an exercise in which pushing is mimicked. For example, when pushing a car, in sports such as wrestling, push-ups will provide a great advantage when pushing an opponent. This benefit cannot be eliminated by exercises such as Bench Press, as push-ups work in a different kinetic chain.

Even if it may seem difficult at first, it is actually easy, practical, it can be done anywhere. It can be strengthened quickly.

How To Make Bench Press?

First, we need to know how to do push-ups before we do bench press. We’ll use the same principles, but we’ll improve a little bit, because now equipment like bench, barbell, is involved. So the contact points are increasing.

Although Bench press is a push exercise, the position of your spine, back, hip and legs also play an active role in this exercise.

Bench press installation as I just mentioned, applying bench press with not only your chest, shoulder and triceps muscles, but also your entire body will result in better performance and novelization of muscles.

Step-by-step setup for the right form:

1-lie down on the bench table and keep the bar in the opening where you are most comfortable and strongest. This opening will be the position where your elbows descend perpendicular to the floor when the bar lands on your chest.

2-after holding the Bar, Pull yourself behind the bar, then go forward again and place your shoulders on the bench, squeezing your scapulan first.

Then pull your hip as far as you can and place the benche.

3-thanks to the previous step, you have received a natural arch, now all you have to do is take your breath into your stomach with the Valsalva maneuver, as you learned in AER #1, and activate your lats (wings), as you learned in the prone cobra exercise, and take the bar from the rack.

4-after taking the bar from rack, bring it to the starting point. The starting point is the same plane as your shoulders.

5-be careful to lower the bar with j motion when lowering it below your chest. In other words, instead of lowering the bar on the same plane as your shoulder and opening your elbows to the side, close your elbows to yourself and naturally lower the bar wherever it lands.

6-after lowering the bar, wait 1 second on your chest and after contracting your hip, you should push the bar upwards explosively back into the starting position in the opposite way to the j motion.

7-gently place the bar back on the rack, locking your elbows fully.

Assistant exercises for Bench Press

Choosing assistant exercises according to your goal and areas where you are weak will help you a lot in the long run.

If you are having trouble removing the bench press bar from your chest, your shoulders are weak, you can strengthen your shoulders with shoulder exercises such as overhead press, lateral raise.

If the bar comes out of your chest comfortably but is stuck in the middle of the road, it means that your chest is not strong enough, all you have to do is strengthen your chest, you can add exercises such as spoto press, dumbell bench press, dumbell fly, dips to your training.

If the point you are stuck in is the closest point to locking, you need to strengthen your triceps. For this you can apply triceps extension variations.

How To Make Overhead Press?

The best and most basic exercise you can do to master the vertical thrust model is the standing overhead press, also known as the military press.

For Overhead press exercise installation:

1-approach the rack and make sure that the rack is at your upper chest level.

2-shoulder clearance as hand width or slightly more open grip than shoulder width is up to your personal choice. But for the strongest and most comfortable grip width, you should choose the opening where your elbows are perpendicular to the floor when you hold the bar, as in the bench press.

3-then take the bar from the rack by activating your scapula and wings and grabbing the bar and aligning your elbows with the bar. After taking the bar from rack, step back 2 or 3 steps, tighten your hip and back, and practice the Valsalva maneuver you learned.

4-try to push your chin back and press the bar explosively up, what you should pay attention to when doing this is squeezing your hip (forward) and driving your back (scapula) under the bar after the bar has crossed your face line.

Biggest mistake made in OHP exercise:The biggest mistake made is bending your waist while pushing the bar up, that is, bending it. Instead, you need to move your hip forward by holding your spine in a natural position.

Where Does Overhead Press run ?

shoulder muscles overhead press

Overhead or military press exercise: exercises the shoulder muscles, upper chest muscles, triceps muscles.

There are many novices around the shoulder. From these muscles, it works more than those located in the front of the shoulder.

So we can’t complete shoulder movements only with OHP, extra exercises and traction are also required to make the shoulders 3-D and healthy.