Side Press

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.

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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

Side twists on the side

The basic exercise for oblique abdominal muscles is lateral lying lying. Starting position: lying on the side, the arm bent at the elbow supports the head. Slowly, elbow your legs, making movement by consciously reducing the oblique muscles of the abdomen.

2. Side twisting on the back

Lateral twisting on the back

This exercise is designed to develop a neuromuscular connection between the muscles of the press and the brain. Lying on your back, slowly stretch your elbow with your left hand to your right knee. Perform 12-15 times for each side, trying to achieve a characteristic burning sensation in the side press.

3. Side twists on the fitball

Side twists on fitball

The value of this exercise on the press is the wide amplitude of movement achieved by slow and controlled bending of the body on the ball. At the moment of lifting, feel the twisting of the side press, at the time of descent - stretching. Keep your hands behind your head and do not spread it in the sides.

4. Twisting on the block, lying on the fitball

Twisting on the block, lying on the fitball

Lying on the fitball, grasp the handle of the block with both hands. By engaging the oblique abdominal muscles in the work, start slowly withdrawing this handle in the opposite direction. Stay at the final point of the exercise for 10-12 seconds. Perform 7-10 repetitions with an average working weight.

5. Exercise "Lumberjack" on blocks


Holding the handle of the block with both hands, make a chopping movement from top to bottom, turning the body. As you turn even more strongly bend your knees and pull the handle of the block to the foot, which is farther from the block. Keep the oblique abdominal muscles tense and do not tear your feet off the floor.

6. Lifting the legs in the ax with the turn

Lifting legs in the vise with a turn

During the exercise, do not swing the body, helping yourself with inertia. Raise the legs perform on exhalation, lowering - on inhalation. The speed of execution must be at the rate of movement. Make sure that the muscles of the side press, and not the hips, perform the work.

7. Side press on the upper block of the

Side press on the upper block

By increasing the amplitude of movement in this exercise, the widest will receive additional stretching, and oblique abdominal muscles - an additional reduction. Watch the position of the head and shoulders, not allowing the chin rest in the chest. Keep your head in line with your spine.

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.