Bench Svend - an exercise invented by the Norwegian law enforcer and bodybuilder Svend Karlsen (Svend Karlsen) [1] [2] .
| Bench Press | |
|---|---|
| Classification | |
| Type of | Basic |
| Biomechanics | Multi-joint |
| Direction | Bench press |
| Working muscles | |
| Target | Large pectoralis, sternum |
| Synergists | Large pectoral, clavicular head Deltoid, front Triceps |
| Dynamic stabilizers | Biceps Short Head Latissimus |
The exercise is usually performed at the end of the training of the pectoral muscles, when the deltas and pectoral muscles are already tired [3] ; latissimus and triceps, core muscles also participate in the work [2] .
Content
Execution Technique
Standing straight, with a palm squeezed by the palms in front of the chest, a pair of “pancakes” from the bar , then the arms in the elbow joints are straightened in front of them. During the press, due to the strength of the pectoral muscles, “pancakes” are pressed against each other so as not to drop out [2] [4] .
The purpose and effect of the exercise
The purpose of the exercise is to strengthen the pectoral muscles and grip strength, also the horizontal bench press Svenda suggests an increase in performance in the bench press and traction for the back muscles [2] .
Fitness trainers offer this exercise to women to recover and tighten their breasts after childbirth, it improves the shape of the mammary glands and the muscles of the arms [5] .
Interesting Facts
Despite its simplicity, the exercise is very difficult. Few people are able to make a movement even with 15 kg pancakes, beginners and with 5 kg. You can start with a pair of pancakes of 2.5 kg and fight fanatically for an increase in working weight, increasing the weight of pancakes and / or their number.
Due to the complexity of the exercise, it is sometimes used in sporting events and competitions [6] .
See also
- Bradford bench press
- T-bench
- French bench press
Notes
- ↑ How to diversify boring exercises . Men's Health Magazine.
- ↑ 1 2 3 4 10 exercises named after great bodybuilders . Men's Health Magazine.
- ↑ Bench Press
- ↑ Forgotten exercises that will delight your muscles . XXL Magazine
- ↑ How to restore and tighten the breast after childbirth . Women's online magazine "AveWoman".
- ↑ Competition "Mr. and Miss Sport MGIMO . " MGIMO .
Literature
- Muscle & Fitness Magazine No. 3.