The military bench press with the guided bar in front is a basic polyarticular exercise essential to build massive shoulders. It makes it possible to particularly solicit the anterior and middle fascicles of the deltoids and also in a secondary way the upper pectorals and triceps. Not only will this exercise allow for greater muscle gains than isolation exercises, but it will also allow for a safe gain in strength due to the guide frame.
How do I do THIS exercise?
Sit on a bench at 80 degrees under a guided bar. Lie on the bench and grasp the bar with your hands pronated at more than shoulder width, feet flat on the floor. Develop the bar upwards by keeping the back straight and the body well sheathed without arching too much then go down there at the level of the collarbones then start again until the end of your series.
Tips
- Gradually increase the loads with each set even though the guided frame allows for safe loading.
- Breathe in on the way down and out on the way up. It is possible to block the breath at the difficult point of passage to succeed in developing the load.
- Place the bench and test before the incline to ensure that the bar does not touch your face during the descent.
- A strength belt can be used for this exercise to limit the risk of injury to the back.
Variants
- We can vary the grip of the hands in the seated military bench press: a separation of the hands width of the shoulders with the elbows towards the front will solicit a little more the anterior deltoids and the top of the pectorals (clavicular portion of the pectorals). A separation of the hands higher will solicit more the external deltoids.
- The military front bench press can be carried out upright which requires a sheathing more important and also more risky.
- Other variants exist, such as those developed with convergent machines.
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