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Monday squeezing the bar while you're lying down
Table of Contents
1. What kind of muscles do we use?
So before we get into the technique, it's important to get a little bit of anatomical knowledge and find out what muscle groups are used in this movement, and this is because very few exercises involve as many muscle groups, and whether we like it or not, squeezing a belt on a flat bench is the gold standard for assessing the overall strength and performance of the upper part of our body.2. The breast muscle is bigger
The breast muscle, which is larger due to its functions (carrying and bending the arm), is undoubtedly the most involved when squeezing the strap while lying down.3. Three-headed arm muscle
In addition, it is important to note that the elbow is mainly controlled by the lateral head and the long head, which are attached to the shoulderbone. Triceps are the only elbow straighteners, so they also play a key role in compression.4. The muscles of the forearm
To be more precise, is the frontal action of the cartilaginous muscle, which brings the arm forward and makes its rotational motion.5. It's the rotator cuffs
These muscles help to keep the head of the shoulderbone in the right place, and it's important that none of them restrict movement.6. Two-headed arm muscle
Because there's a bending of the elbow during eccentric movement, the biceps performs a stabilizing function for our arm, and it also works when you squeeze the belt when you're lying down.7. It's the widest muscle of the spine
The widest spine muscle helps to control the arms when pressing, and the correct positioning and work of this area allows the arms to be pulled downward, which reduces their load and reduces the risk of injury to the rotator cuffs.8. Four-headed muscle
If our feet are tightly compressed in the floor, it's only natural that we'll put a strain on the quadriceps, which is helpful because it provides extra support for the upper part of our body, and if you don't use them, you'll feel a lot less confident.9. The most important thing is the position
Whether our goal is to shape our body or to work on strength development, we should strive to lift our ever-increasing loads, which will result in steady progress. As for the legs on which the bar rests, it will be important that they are at the right height. No. To me, it's going to be a completely different set-up of our feet. The key question is whether we need to find a more stable footing. Source: The website Strongtangts.com.10. How do you squeeze it right?
It's what's called "breaking and tearing the bar while you're moving", which makes it easier to activate the shovels and put them in their proper position, and also makes it better for us to control the bar during the entire movement. Because of the different mobility of the lumbar spine, the biode and the structure of the barrier's barrier trajectory, the bar may look a little different. It is important to keep three elements in contact throughout the movement: the head, the thumb, and the spinal cord, which should be tightened all the time.11. The mistakes
In extreme situations, it can cause a squeezing of the discs in our spine, which will cause back pain. Very often in the gym you can see people pushing their feet in the air or their feet on the bench. In certain cases, we also lose a neutral curve of the spine and, as I mentioned above, it is a key issue in our joint health care.
