24 варианта жимов на плечи, трицепс и грудь

USEFUL LINKS: 1. Order a personalized training plan from me: https://tvoytrener.com/t.php 2. My website: Tvoy Trener - https://tvoytrener.com 3. App on Google Play https://play.google.com/store/apps/de... 4. App on the App Store https://itunes.apple.com/us/app/id129... 5. Support the channel: https://tvoytrener.com/www/int/poblag... Timecodes: 00:00 What are the different types of presses? 01:52 Vertical presses 06:42 Horizontal chest presses 10:42 Horizontal triceps presses 12:02 How to combine presses Presses are a group of exercises in which the weight is pushed away from the body. The author divides presses into three main categories: vertical presses, which primarily work the shoulders, horizontal presses for the chest, and horizontal presses for the triceps. He specifically emphasizes that push-ups are not considered presses because in push-ups, the torso moves while the palms remain stationary, whereas in presses, the torso is fixed and the arms move. He also notes that the French press, despite its name, is not a press biomechanically because it only involves elbow extension, while true presses involve both the elbow and shoulder joints. The author then makes an important conclusion: all presses are basic exercises, and all of them actively work the triceps, even if the main load is on the chest or shoulders. He then goes into detail about vertical presses. These include standing or seated barbell and dumbbell presses, as well as overhead presses. He explains that the seated version is generally more convenient for gaining muscle mass because it allows for heavier weights and reduces stress on the lower back. He specifically mentions overhead presses: this is only suitable for those with good shoulder mobility and flexibility. If the movement causes discomfort, it's best to avoid them. In terms of load, these presses place a slightly greater emphasis on the middle deltoid, but the anterior deltoid remains the primary muscle group. He also mentions the Arnold press, where the rotation of the arms places a particularly strong load on the anterior deltoid, although the weights used are typically lower than in a regular dumbbell press. Then he moves on to horizontal chest presses. The main example here is the classic barbell bench press, which is very common in gyms. However, the author notes that he doesn't do it himself due to shoulder issues and prefers more forgiving variations, especially the Smith machine press. He explains that the incline press places more stress on the upper chest, while the incline press places more stress on the lower chest. He also believes that most people don't need to specifically isolate the lower chest, as it's already well-worked by regular presses. He advises caution with incline presses, as the lower position can create unnecessary pressure. Finally, the author emphasizes that incline presses are sufficient for many people, as they effectively work the entire chest.