The Best Exercise for a Press Study
In a scientific study conducted at the University of San Diego, the effectiveness of the most popular exercises( and simulators) for the musculature of the press was evaluated( 1).Participants in the experiment were volunteers, 30 absolutely healthy men and women aged 20-45 years.
Using the method of electromyography and special equipment, the load was measured in the upper, lower and oblique( lateral) abdominal muscles. Also, the degree of involvement of the muscles of the front surface of the thighs was measured to determine whether the exercise is true or erroneous.
Press: rating of the best exercises
The result of the exercise was compared with classic twists on the press. If the exercise ratio is, for example, 200, this means that the exercise uses the abdominal muscles twice as efficiently as twisting. If 25 - then four times worse.
Straight abdominal muscle
|1. Exercise "Bike"||248|
|2. Leg lifts in the||212|
|3. Curls on the fit-bole||139|
|4. Curls with raised legs||129|
|5. Twisting with the roller for the press||127|
|6. Curls with arms extended||119|
|7. Reverse twisting||109|
|8. Twisting in the simulator Ab Roller||105|
|9. Elbow stand||100|
|10. Ab Wheel Exerciser||21|
|1. Leg lift in the||310|
|4. Elbow stand||230|
|5. Twist with raised legs||216|
|6. Twisting on the fit-bole||147|
|7. Twisting with the roller||145|
|8. Twist with arms outstretched||118|
|9. Twisting in the simulator Ab Roller||101|
|10. Exerciser for the press Ab Rocker||74|
7 best exercises for the abdominal muscles
Is the upper and lower press divided?
The study showed that most subjects could not separate the involvement of the upper and lower abdominal muscles during exercise. Movement, in fact, performed due to the participation in the work of all departments of the muscles of the abdominal press at the same time.
However, this does not mean that it is impossible to accurately load the lower section of the press. This only shows that the average trainee is not able to concentrate on involving various departments of the press in the work. Working out of the lower press requires a special technique.
Does the roller work for the press?
Another myth, debunked by this research - super efficiency of the roller for the press or other special simulators. Yes, exercises with a roller show a slightly larger result than conventional twists, but there are more effective exercises.
The general observation to the scientific work was that different people performed exercises for the press in different ways and otherwise involved the muscles even under the guidance of the same coach. This suggests that for each person there is a better exercise for the press.
The results of scientific research have shown that the most effective exercises for the abdominal muscles are leg lifts in the vise, the "Bike" movement and twisting with raised legs. However, the technique of implementation can significantly change the final result of muscle involvement.
- Peter Francis, Ph. D, Biomechanics Lab at San Diego State University, source