Bench entry. "The Anatomy of Strength Exercise" by Frederic Delavier

Charles Poliquin

As you know, the back squat is considered the king of exercises, however, in addition to this, there are many other valuable movements for training the legs that work many of the muscles involved in squats. These exercises can be used as a temporary replacement for squats in order to diversify and refresh the training. One of these movements is bench climbs.

Step training, a choreographed aerobic training program using low step platforms (benches), was invented in 1989 by Gina Miller. Step training has become so popular that today it is often associated with fitness aerobics and the so-called myostimulation. Meanwhile, bench sit-ups and many variations of this movement are a versatile lower body exercise that can be used for the purpose of rehabilitation, restoring structural balance, improving body composition, and enhancing athletic performance.

Bench raises are especially useful for cross training. Cross-training is related to the concept that an individual sport only focuses on certain muscles, so by playing different sports, athletes can achieve balanced muscle development, which in turn contributes to the prevention of injury, especially fatigue. So in the off-season, a long-distance runner can swim to develop the upper body, and a golfer can play tennis for a balanced development of the back and stomach muscles.

However, regardless of the sport, good full-range work of the muscles of the lower body, as a rule, is not received, resulting in muscle imbalances. That is why bench sit-ups have always been a part of training programs aimed at restoring structural balance.

Structural balance is the balanced development of all the major muscles of the body. This means balance between opposing pairs of muscles (such as biceps and triceps on the arms and quads and hamstrings on the legs), as well as between limbs (such as between the right and left leg). Thus, it is not enough to have the right strength level ratio between, for example, the hamstrings and the quads. The strength of the quads and hamstrings on the right leg should be equivalent to the strength of those muscles on the left.

The consequences of structural imbalances can be observed in the sports world, for example, the growing number of knee injuries among female athletes. According to the American Orthopedic Society, published in the journal Sports Medicine, 20,000 student-athletes suffer a severe knee injury each year, and these injuries are usually associated with the anterior cruciate ligament. An important step towards solving this problem is the development of a structural balance of all the muscles associated with the knee joint. Meanwhile, the concept of structural balance lies not only in the prevention of sports injuries, its development also helps in rehabilitation.

One of the most common sports injuries associated with a large number of jumps, which, for example, characterize volleyball, is patellar tendinitis. Also known as jumper's knee, patellar tendinitis is a chronic inflammation of the tendon that connects the kneecap to the tibia. This type of injury is often associated with a relatively weak vastus medialis oblique muscle (VMO), which is part of the quadriceps and crosses the knee joint and is therefore an important muscle for knee stabilization. If the VMO is weaker than the muscles on the opposite side of the leg, especially the vastus lateralis (which pulls the knee in the opposite direction compared to the VMO), then this can cause unnatural movements of the patella. For example, when the knees fall inward while running or landing after a jump, this is often due to weak VMO. Trying to fix the problem by doing full-range squats at the very beginning is far from the best option, since the broken knee biomechanics can only aggravate the situation.

One technique for restoring the structural balance of athletes vulnerable to patellar tendinitis is to perform a specific training program that includes a specific variation of bench sit-ups called Petersen sit-ups. This variation emphasizes the work of the VMO, since the execution of the movement begins with raised heels (toes extended), and gradually this height increases. After that, athletes can move on to traditional sit-ups, split squats, lunges, and eventually full-range squats. This progression is best applied towards the end of the sporting season, when structural imbalances tend to be most pronounced.

The progression of weights in lifting on the bench in order to increase the load should look like this: dumbbells, barbell on the shoulders, barbell in front of you. The use of weights in this exercise was very actively promoted by Angel Spassov, a strength trainer from Bulgaria. Meanwhile, the former head coach of the Bulgarian national team, Ivan Abadzhiev, claims that none of its participants performed this movement.

However, bench sit-ups were performed by Russian weightlifter Leonid Taranenko, the current holder of the all-time clean and jerk clean record of 266 kilograms, when he felt his lower back needed rest from squatting. And this is not surprising. Compared to the position of the body in squats, the torso remains more perpendicular to the floor during sit-ups, which weakens the work of the rectifiers of the back, which help to straighten the spine. Performing bench lifts with a bar on his shoulders, Taranenko used up to 180 kilograms.

Anyone who is going to do this exercise with heavy weights should have at least one spotter (although it is preferable to have three - one in the back and two on the sides). Spotters should be aware that lateral stability is vulnerable in this exercise, so they need to watch for deviations and be prepared for them. For maximum safety, heavy bench ascents should be performed inside a power rack with stops set at a suitable height in case of a failed entry. The height of the fall of the neck should be no more than 5-10 centimeters.

Now let's move on to the technical recommendations. One of the important points is that the upper leading leg does all the work. The next point is that the back leg should remain straight (although it will bend slightly when the second one lands), and its toe should be pulled up to the shin to prevent a push. The upper leg should be rotated outward by five degrees, anatomically corresponding to the entry of the femur into the pelvis.

For most elite athletes, one leg is often significantly stronger than the other. In this situation, start with a cycle of exercises on one leg, which will provide more long-term progress in squats than doing squats alone. One variation of sit-ups that will be useful to many lifters is the lateral sit-ups. The starting position of this exercise is that you need to stand sideways to the platform and put your nearest foot on it. The lift is performed until the working leg is fully extended.

Lateral bench sit-ups emphasize the vastus lateralis muscle, as well as the muscle groups of the inner thigh, called adductors or adductors, which are extremely important for athletes, since they are involved in stabilizing the leg during movement.

In addition, there are many other useful variations of bench lifts. It is also worth noting that there are also adjustable step platforms that increase the convenience and safety of execution. However, keep in mind that not all platforms have the same level of security. A few years ago, a Division I college was sued when a female athlete was seriously injured while doing barbell lifts on a special platform attached to a power rack. This platform had a V-shape, and therefore could not provide optimal support for the foot. Moreover, it was not designed for such purposes at all.

In conclusion, I note again that the king of all exercises was and remains the squat, however, the versatility of bench presses makes them a key movement in any physical and athletic training program.

Greetings, my dear readers! We have a tech note on the agenda this Wednesday. And we'll talk about entering the bench with dumbbells. After reading, you will learn all about the muscle atlas, the benefits and execution technique, and in conclusion, we will find out the degree of effectiveness of the exercise and the feasibility of including it in your training plan.

So, take your seats in the auditorium, I give the curtain.

Entering the bench with dumbbells. What, why and why?

Be honest, when was the last time you did an unusual exercise in the gym? Those. We found out about it by chance, didn’t believe that it was worthwhile, then tried it and said: “…nothing, it’s cool, I will always do it!”. On the pages we try to consider (including) non-standard exercises, and just about this, entering the bench with dumbbells, we will talk further in the text.

For the first time, your obedient servant got to know him independently and intuitively. In general, sometimes this happens, insight comes, and something creative is invented from scratch, and, I think, it will be necessary to somehow highlight the topic of unusual exercises on conventional simulators or with free weight, writing a full note. In the meantime, we will deal with our visits to the bench.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the category of basic with the type of force push (push). The main load falls on the quadriceps femoris muscle.

The muscle ensemble includes the following units:

• targeted - quadriceps;
• synergists - gluteus maximus, adductor magnus, soleus, gastrocnemius;
• dynamic stabilizers - muscles of the back of the thigh, calf;
• stabilizers - extensors of the spine, upper / middle of the trapezius, levator scapula, small / middle gluteal, oblique muscles of the abdomen, square muscle of the lower back;
• stabilizers-antagonists - rectus / oblique abdominal muscles.

A complete muscle atlas is such a picture.

Advantages

Performing the exercise entering the bench with dumbbells, you have the right to expect to receive the following benefits:

• working out each leg separately and improving the symmetry of the legs;
• improving the shape of the buttocks;
• tightening the muscles of the inner thigh;
• strengthening the knee areas;
• development of the general balance of the athlete;
• increase in leg strength;
• development of explosive power of the legs;
• increase in results in classical exercises, such as and;
• the ability to work out the legs, while removing part of the load from the back;
• the ability to run faster and jump higher.

Execution technique

Exercise entering the bench with dumbbells belongs to the middle class of difficulty and has its own characteristics. The step-by-step execution technique is as follows.

Step #0.

Take dumbbells in each hand (palms facing feet), stand up straight and place your right/left foot on the platform/bench, forming a right angle at the knee joint. Tighten the press statically, look forward, this is your starting position.

Step #1.

Inhale and as you exhale, shift your body weight to the right / left leg, enter the bench with emphasis on the heel. Place your left/right foot in front of your right, standing fully on the bench with both feet.

Step #2.

Descent down first with your left / right foot, returning to the PI. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In move (barbell option) So…

Variations

In addition to the classic version of entering the bench with dumbbells, there are several variations of the exercise, in particular:

• entering the bench with a barbell on the chest;
• side entry to the bench with dumbbells;
• cross entry on the bench with dumbbells / weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• select adequate weights, each repetition should be performed with some effort;
• enter the bench not due to the push of the free leg, but due to the heel of the supporting one;
• do not lean forward and keep it upright;
• watch the position of the knees, they should not go beyond the plane of the socks;
• the height of the platform / bench should be such that when the leg is set, an angle is formed in the knee joint 90 degrees;
• you can make a complete descent from the bench with two legs, or you can constantly leave one leg, alternating them;
• you can go down as a reference (from which they started / pushed), and free leg;
• use exercise 2-3 in leg training;
• breathing technique: exhale - for effort, entering the bench; inhale - when descending;
• numerical training parameters: number of sets 3 , repetitions 12-15 for each leg.

With the theoretical side finished, now let's look at some practical points.

Is going on a bench with dumbbells an effective exercise for the buttocks?

We, or rather young ladies, are used to thinking that if the goal is to get rounded and toned buttocks, then you need to hammer squats, conditionally, at every workout. In fact, the situation is somewhat different, and science tells us that classic squats are far from the most effective exercise for creating an elastic popenhagen :).

Researchers from the University of Wisconsin (L.C.U) measured the EMG activity of the gluteal muscles (large/medium) while doing various exercises.

During the experiments, the following data were obtained.

• Average peak activation value for the gluteus maximus.

• Average peak activation value for the gluteus medius.

• Average peak activation value for the biceps femoris.

Conclusion: classical squats and dumbbell benches have equal EMG activity for the gluteus maximus. In other areas, activation in squats is much weaker than in runs.

In general, entering the bench with dumbbells is in the top 3 exercises for the buttocks and biceps of the thigh and can be an excellent tool in building an elastic woman.

Actually, this is all I would like to report on, let's move on to ...

Afterword

Today, in our technical pantheon of notes, replenishment, we got acquainted with entering the bench with dumbbells. I am sure that the exercise will take pride of place in your training program, and the buttocks will thank their owner more than once!

We're done, the curtain...

PS. and you surprise your buttocks with what? We share in the comments.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

Raising the legs on an incline bench is a rather difficult, but at the same time effective exercise that “loads” the abdominal muscles well. Its main advantage is that it does not create additional overstrain in the lumbar region, therefore it is considered one of the safest trainings.

For those athletes who are just starting to master this exercise, a few simple tips will be useful:

• The muscles of the press must be in constant static tension;
• The neck must be kept straight, it is a continuation of the spine, you should not bend it;
• The exercise is performed very slowly, smoothly, without sudden movements, especially if it is complicated by the use of weights (dumbbells or pancakes).

Execution technique

How to pump the press on an incline bench:

• First you need to lie comfortably on your back, grab the stop with your hands.
• Next, the pelvis should be slowly raised, the legs bent at the knees should be pulled closer to the chest. The back during the exercise should be constantly rounded (this is how the target abdominal muscles “turn on”).
• Now you can make the well-known “bicycle” or alternately straighten the legs raised in an inclined plane.

This leg raise while lying on an incline bench is a simplified version that is great for beginner athletes.

There is a more complex variation on the theme of such training:

• Holding firmly on the stop with your hands, you should, as you exhale, pull your bent legs to your chest;
• After that, you can perform lateral twists - so during the exercise, not only the rectus, but also the oblique muscles of the abdomen are involved;
• While inhaling, you need to slowly take the starting position.

Leg raises are performed 25 times in 3-4 sets.

To diversify the training, use different versions of this exercise:

• You can pull your legs to your chest together or alternately;
• Another way is to lie face down on a bench and lift straight legs up, so you can “load” your back muscles, buttocks, and hamstrings well;
• The well-known "bike";
• Starting position - lying on your side. One leg bent at the knee is slowly pulled to the chest, after which it is taken back (on exhalation). On inspiration, they return to the starting position.

Video "Raising the legs on an incline bench":