Under the name of the bench sitting on the simulator, two bench press movements are known – for the development of the deltoid muscles and for the muscles. Both of them are similar in mechanics and degree of isolation of muscles, but in different types of muscle groups.
Basic exercises
For the press on the shoulders, the primary target is the deltoid muscle group, especially the “middle” delta. This movement allows presses to be performed for those who lack flexibility in the shoulder joint and who are unable to press the dumbbells and the barbell due to the lack of a stable neutral position and control.
For the press on the chest, an important task is the development of the pectoral muscle group, especially the pectoralis major muscle.
Working muscles
The muscles of the deltoid and pectoral (pectoral) groups, the triceps, and the body muscles as stabilizers.
Press technique on the Hammer simulator
Press up on shoulders
In this press, it is important to choose the right width of the grip. Not all people can call themselves in the middle of the arms of the simulator and shake easily and without problems. It is necessary to carefully approach this issue, the palm should be in the same plane with the shoulder joint, and the movement itself should not require tests of the flexibility and mobility of the joint.
Sit on the bench completely, sit on the edge – a technical error leading to an overload of the back muscles. It is necessary to gently tighten the stomach, and take a comfortable grip on the hands. Further, due to the extension in the elbows and movements in the shoulder joints, the press upwards and the reverse movement occurs.
The question of whether the forearms should be pressed against the body in front or on the sides is controversial. In general, a more anatomically natural position is with the forearms on the sides of the body.
Press forward sitting or press forward-up
Both options (with a straight back bench and a bench press in front of you and with an inclined back and bench press at an angle) are permissible, and they work out the chest muscles. In the bench press in front of you, the elbows occupy a natural position, as during a bench press or push up. In the press forward and upward their accented dilution to the sides is allowed.
The width of the grip is also determined by the anatomical features of the athlete, it must be done so that there is no discomfort in the shoulder joints.
Press Up and Forward have similar technical errors. They are shocks, sudden movements that contribute to the inertia gathering by the simulator, and muscle unloading. Beginners also should not reduce the amplitude and use different “springs” when working in principle.
The number of approaches and repetitions is determined depending on the purpose and fullness of the workout. In principle, 8-12 repetitions in 3-4 approaches are enough for most people.