Four exercises for training the press at home

Four exercises for training the press at home

There are many different ways to train the press, but in this article, we are going to talk about the four most effective press exercises you can do at home. Before going straight to the exercises, I would like to remind you that the abdominal muscles are under a layer of subcutaneous fat like other muscles, and the layer of subcutaneous fat in the abdomen is usually much larger than anywhere else. For this reason, even if the abdominal muscles are very well developed, you are unlikely to see cubes in the stomach, even if the level of subcutaneous fat is high. So, if you still want to get those coveted cubes in your stomach, the fat burning process (low carb diet, using multiple fat burners, etc.)

It’s also worth noting that your abdominal muscles work during any exercise and even while walking, so if you want to get the most results from your abdominal training, don’t forget to get your abdominal muscles back. We recommend working the abdominal muscles 2-4 times a week and increasing the amount of protein consumed for muscle recovery (whey protein complexes or amino acids can be used for this purpose). You can now proceed directly to the exercises.

Plank

One of the most popular abdominal exercises. The plank is an isometric exercise that should be done to prepare the abdominal muscles and the whole body for an advanced workout. The plank activates the abdominal muscles, helping them to function more efficiently. Despite its apparent simplicity, this exercise is technically complex. The barbell execution technique can be seen in the video below. Note that during the plank you should feel the rectus abdominis muscle working.

  • Complete 3 sets
  • Duration of set – at least 30 seconds
  • Rest between sets – 30 seconds

Short crunches with medicine ball

Despite their popularity, traditional exercises are not effective enough as most of the load is carried out by the hip flexors. That’s why we recommend taking short turns. It is recommended to do this exercise with a medicine ball, but you can do without it by replacing the metop with another weight. When doing this exercise, you have to make sure that the main load is on the abdominal muscles and for that you need to push the medicine ball (or other loads) vertically as shown in the video.

  • Perform 4 sets
  • Number of repetitions per set – 20-30
  • Rest between sets – 60 seconds

Russian twist

The Russian twist engages the obliques. This exercise, like the previous one, is desirable with a medicine ball, but can be dispensed with by replacing the metal ball with another load. The technique of performing the Russian twist is shown in the video.

  • Perform 4 sets
  • Number of repetitions per set – 15 turns to the right and 15 turns to the left
  • Rest between sets – 60 seconds

Running in place with high hips

This exercise should be done at the end of a press workout. Running in place with a high hip lift works all those abs and lets you saturate your abs with the maximum amount of blood and pump.

  • Complete 3 sets
  • The duration of the approach is at least 45 seconds
  • Rest between sets – 30 seconds