I am happy to continue the series of articles about training with my own body weight. We've already got an idea of how to train your back muscles using a horizontal bar and bars. The back is formed by traction movements. Now we will talk about bench presses, "pushing" movements, namely push–ups from the floor, uneven bars, etc.There are quite a few types of push-ups, and I will consistently describe all the main ones (as well as tell you about some not very popular, but very effective ones). With bench presses, we train our "facade" - the pectoral and deltoid muscles. And to understand what's what, let's take a general look at the muscle groups involved in bench presses.Here are the main muscles of any upper body bench press:1. Thoracic (or pectoral, large and small). Some of the most coveted muscles. They are conventionally divided into two main zones – the lower and the upper. The division is formal, since it is one whole muscle, but still, depending on the exercise, the load shifts to the lower or upper part of the pectoral muscles.2. Deltoid (middle and anterior fascicles). This muscle consists of three bundles: anterior, middle and posterior. The harmonious development of all three gives our shoulders the appearance of small watermelons. The anterior and middle (frontal and lateral) bundles participate in bench presses, while the posterior bundles participate in traction movements.3. Triceps of the shoulder. Who doesn't want to have powerful, strong hands? Then you need a great triceps. Contrary to the stereotype, the triceps, not the biceps, makes up the bulk of the shoulder (anatomical shoulder – the area from the elbow to the shoulder joint). So, it's worth paying more attention to him.As with pull-ups, push-ups often serve as a warm-up exercise before working out in the gym. I think this is justified only when it comes to push-ups from the bench or an even higher emphasis. Classic push–ups from the floor, or even more so from the bars, are too heavy an exercise to make it a warm-up. You should pay special attention to the shoulder joint. It is highly undesirable to load it in a wide range without warming up. And push-ups from the floor or the uneven bars will do just that.As a warm-up, I recommend doing push-ups only in half the amplitude (the upper half) and not from the floor, but from a stop located at a height of 50-80 cm from the ground. Due to the raised handhold, the load is much lower. This is exactly what is needed to prepare the joints (shoulder and elbow) for work.In the gym, the neck of a Smith machine can serve as such an emphasis, on the street there are booms, steps of a children's metal ladder, benches, and so on – be smart.One set of 10-15 smooth, controlled push–ups with 50% of the amplitude and another set of 8-10 repetitions with a fuller amplitude (but with the same emphasis) is quite enough to move on to the first working set of push-ups from the bars ... lying down.Yes, exactly lying down. I recommend doing this type of push-up before the classic push-ups on the uneven bars. But first things first… Dans un marché très concurrentiel, Melbet se différencie par la qualité de ses bonus et la richesse de son offre. Que vous pariez sur des sports populaires ou découvriez de nouveaux jeux de casino, l’expérience reste premium. L’inscription est simple et rapide. C’est exactement au centre de cette procédure que le code promo melbet aujourd'hui prend tout son sens en vous offrant un bonus de bienvenue généreux jusqu’à 130 €. Utilisez-le pour maximiser vos paris ou vos sessions machines à sous. La plateforme garantit sécurité, rapidité des transactions et promotions régulières.