How to pump the side press?
For the development of the lateral press and the characteristic V-shaped Adonis line in the lower abdomen, oblique abdominal muscles are primarily responsible. They form the corset of the musculature of the body, influencing not only the external form of the body, but also the strength indicators in many exercises.
Because the internal and external oblique abdominal muscles are the largest muscle group from the entire musculature of the press, they are involved in varying degrees in the performance of almost any exercise on the press, and not only with side inclinations to the side, as many mistakenly believe.
Anatomy of oblique abdominal muscles
Oblique abdominal muscles are divided into two groups - internal and external. The external oblique abdominal muscle is the largest and most visible in the musculature of the press, whereas the internal oblique muscle is in most cases invisible, since it is directly under the external one.
Functionality of the oblique muscles of the press consists in providing lateral turns - when turning to the right side, the right side of the internal oblique and the left part of the outer oblique muscles of the abdomen are involved. In addition, the lateral press is responsible for flexing and turning the spine, as well as for lifting the pelvis.
7 best exercises on the side press
The best for involving the oblique muscles of the press in the work are exercises that combine the static tension of the rectus abdominis muscles and the movement due to the oblique muscles - first of all, various lateral twists and lifts of the legs with a turn.
1. Side curls on the side of the
2. Side twisting on the back
3. Side twists on the fitball
4. Twisting on the block, lying on the fitball
5. Exercise "Lumberjack" on blocks
6. Lifting the legs in the ax with the turn
7. Side press on the upper block of the
How to train a side press?
The group of oblique and lateral abdominal muscles consists of a large number of subgroups attached at different angles to the pelvis and ribs. Features of each person's posture make the anatomy of these muscles unique - the only true strategy of side-press training, in fact, does not exist.
However, the general rules for training the oblique muscles of the press are the same and consist of performing lateral inclinations and various lateral twists without additional weighting and with complete mental control of the muscles. The recommended number of repetitions is 15-20, the number of sets is 2-3.
Errors in the training of
The most common mistake in training the oblique muscles of the abdomen is the use of additional weights during the exercise. The pumped oblique muscles of the press extend the waist, visually reducing the chest and shoulders - in the end, this makes the figure less athletic.
Remember that exercises with weights are more effective for working on the rectus abdominis and creating cubes. The oblique abdominal muscles require an average and high number of repetitions of twists performed at different angles and other exercises with body weight.
Oblique abdominal muscles are the largest muscle group of the body, forming not only an iron press, but also providing support for basic exercises. The key to the development of these muscles are various variations of lateral twists.