Bench press je jeden z najpopulárnejších cvikov, primárne prispievajúci k rozvoju sily, výkonu, svalovej výdrže a objemu svalov hornej časti tela.
V tomto článku budeme rozoberať tradičný bench press s použitím veľkej osi. Účelom tohto článku bude poskytnúť všeobecný prehľad o pohybových požiadavkách a odporúčaniach pre priemerného cvičenca bez špecializácie na vyhradené techniky.
Úvod
Bench press je snáď najpopulárnejší a najobľúbenejší zo všetkých cvikov. Taktiež je často používaný ako meradlo pre ohodnotenie sily hornej časti tela. Existuje dostatok dôkazov opisujúcich jeho použitie pre zlepšenie svalovej výdrže, sily, objemu a výkonu. Poznáme niekoľko variácií bench pressu, medzi ktoré zaraďujeme aj tieto základné variácie ako bench press s úzkym úchopom, bench press so širokým úchopom, naklonený bench press hlavou nahor, naklonený bench press hlavou nadol, bench press s jednoručnými činkami alebo bench press s obráteným úchopom.
Všeobecný prehľad
Tradičný bench press je komplexný, viackĺbový cvik zameraný na mnoho svalových skupín hornej polovice tela. Primárne pohybové vzorce odohrávajúce sa počas bench pressu zahŕňajú:
- Negatívnu (zostupnú) fázu:
-horizontálna abdukcia ramena
-flexia v lakti
- Pozitívnu (vzostupná) fázu:
-horizontálna addukcia ramena
-extenzia v lakti
Tabuľka1 obsahuje zoznam základných svalových skupín obsiahnutých v bench presse. Samozrejme, nie je to kompletný zoznam svalov, keďže sa svaly inervujú v skupinách, nie v izolácii. Taktiež je nutné podotknúť, že svalová aktivácia sa líši v závislosti od fázy, v ktorej sa nachádzate (zostupná/vzostupná), techniky, ktorú používate a taktiež individuálnych preferencií cvičenca, napr. šírka úchopu.
| Tabuľka1. Primárne svalové skupiny aktivujúce sa pri bench presse | |
| Agonisti (hlavný sval vykonávajúci pohyb v určitom smere) | Ø Veľký prsný sval |
| Synergisti (svaly spolupracujúce v rovnakom smere ako agonisti, tzv. „dotvárači pohybu“) | Ø Predný deltový sval
Ø Trojhlavý sval ramena Ø Korakobrachiálny sval |
| Stabilizátory (stabilizujú pohyb v určitom smere) | Ø Brušné svalstvo
Ø Dvojhlavý sval ramena Ø Svaly rotátorovej manžety |
Technika
Východza pozícia
- Ľahnite si na lavičku s chodidlami pevne na zemi.
- Udržujte pozíciu „Piatich“, pri ktorej ostanú v kontakte s lavičkou tieto časti tela: (1) zadná časť hlavy, (2) lopatky/horný chrbát, (3) zadok, (4) ľavé chodidlo, (5) pravé chodidlo.
- Brušné svalstvo by malo byť vtiahnuté a dodržaná výstuž jadra – vtiahnutie a brušná výstuž aktivuje vnútorné jednotky (priečny brušný sval, multifidus, svaly panvového dna) a povrchové jednotky (priamy brušný sval, šikmé brušné svaly) podporujúce stabilitu chrbtice.
- Uchyťte tyč palcovým úchopom (palec okolo tyče) s rukami zhruba na šírku ramien alebo o niečo širšie.
- Palec v opozícii zabezpečuje lepšiu kontrolu a bezpečie
- Uchyťte tyč so zápästím priamo kolmým na tyč, nedovoľte hyperextenzii zápästia, tzv. „zlomené zápästie“
- Zatiahnite lopatky k sebe
Pohybový vzorec
- Pomaly nechajte klesať tyč k hrudi, pričom ohýbajte hornú končatinu v lakti. Dbajte na zatiahnuté lopatky! Nechajte ju klesať, až kým neucítite ľahké natiahnutie v prsných svaloch. Dbajte na pozíciu spodného chrbta, hlavy a ramien, vyhnite sa ich krčeniu.
- Ponechajte prirodzené zauhlenie v spodnom chrbte počas celého pohybu, teda ponechajte chrbticu v neutrálnej pozícii. Technika oblúka v spodnom chrbte používaná powerliftermi nie je doporučená a nemala by byť používaná, pokiaľ s ňou nie ste dostatočne oboznámený a nie je prítomný špecifický cieľ ako napr. dosiahnutie maximálneho opakovania.
- Vykonajte pohyb v jeho celom rozsahu
- Vytlačte tyč späť do začiatočnej pozície extendovaním v lakťoch a kontrakciou prsných svalov.
Dýchací vzorec
- Nadýchnite sa počas zostupnej fázy pohybu cviku
- Vydýchnite počas vzostupnej fázy pohybu cviku
- Powerlifteri a elitný silový športovci vykonávajú tzv. Valsalva manéver. Valsalva manéver je dýchacia technika, v ktorej človek vydychuje cez uzavreté vzdušné cesty. Táto technika sa používa pre zvýšenie vnútrobrušného tlaku a umožní človeku zdvihnúť väčšiu váhu. Pre jednoduchú vizualizáciu tohto manévru: Valsalva manéver sa obyčajne používa v každodennom živote pri silnom vytlačení stolice z čriev. Avšak, opäť sa to neodporúča neskúseným cvičencom a ľudom s problémami s tlakom. Môže spôsobiť stratu rovnováhy a závraty.
Úchop
Pri výkone bench pressu sú prítomné niektoré variácie v pozícii lakťov. Niektorí ľudia hlásajú pozíciu, pri ktorej sú lakte „roztvorené“, ďaleko od trupu. Iní zas odporúčajú pozíciu, v ktorej sú lakte zachované pri tele, špeciálne pre tých, ktorí už majú nejakú tú skúsenosť s bolesťou ramena.
Lakte von/široký úchop
Bolo dokázané, že vykonávanie bench pressu s lakťami roztvorenými a/alebo s použitím širokého úchopu je najlepšie pre aktiváciu prsného svalstva, najmä sternoklavikulárnej časti (teda časti upínajúcej sa na hrudnú kosť a kosť kľúčnu) – najväčšej časti hrudníka (Lehman, 2015).
Avšak táto pozícia kladie rameno do zraniteľnej polohy (Green, 2007). To je obzvlášť pravdivé, ak jednotlivec pociťuje úzkosť v prsných svaloch, má limitovaný rozsah pohybu alebo históriu zranení ramena. Ak má človek nejaké problémy s ramenom a disponuje luxáciami alebo impingement syndrómom, bude najlepšie vykonávať bench press s relatívne ľahkými váhami s lakťami pri tele alebo sa tomuto cviku vyhnúť úplne, pokiaľ nie je stabilita a mobilita ramena poopravená.
Lakte dnu/úzky úchop
Pozícia s lakťami bližšie pri tele a/alebo s použitím užšieho úchopu vynakladá väčší stres na predný deltový sval, kľúčny úpon veľkého prsného svalu a trojhlavého svalu ramena s menšou aktiváciou sternoklavikulárnej časti prsného svalu (Lehman, 2005; Clemens & Aaron, 1997). Táto pozícia môže byť taktiež menej agresívna pre ľudí s problémami ramena, pretože pri zostupnej fáze sa kladie dôraz skôr na extenziu ramena v rovine sagitálnej ako rovine frontálnej; teda lakte klesajú bližšie popri tele a uhol medzi telom a lakťom sa zmenšuje.
Retrakcia lopatiek
Retrakcia lopatiek alebo zasunutie lopatiek počas bench pressu je dôležité pre maximálnu bezpečnosť a výkon. Táto pozícia vytvára stabilnú základňu podpory proti lavičke pre ramená, znižuje stres na prednú časť deltového svalstva ramenného komplexu, najmä počas zostupnej fázy a môže zlepšiť aktiváciu prsných svalov (Duffey, 2008). Mnohí argumentujú, že táto poloha je najbezpečnejšia pre celý ramenný komplex, hlavne počas ťažkého tlaku.
Niektorí odborníci sa domnievajú, že počas vykonávania bench pressu so zasunutými lopatkami, prsný sval vstúpi do stretch reflex pozície skôr počas zostupnej fázy. Využitím stretch reflexu dokáže jednotlivec maximalizovať koncentrický sťah svalu v najvyšších frekvenciách sťahu počas vzostupnej fázy pohybu cviku a následne zdvihnúť ťažšiu váhu. Pre vizualizáciu stretch reflexu: predstavte si, že naťahujete gumičku a následne hneď povolíte. Natiahnutie gumičky vytvára úschovu energie a tým, že ju pustíte, uvoľní sa aj energia a gumička vystrelí. Ľudské svaly a šľachy fungujú na rovnakom princípe. Retrakcia lopatky tiež limituje protrakciu a predný tilt lopatky (guľatenie ramien dopredu) počas cvičenia (Duffey, 2008).
Bod zlyhania
Bod zlyhania nastáva krátko po začatí pozitívnej/koncentrickej (vzostupnej) fázy pohybu cviku, najčastejšie, keď sa tyč nachádza 3-16 cm od hrude (Van den Tilaar & Etterma, 2013). Bod zlyhania sa, samozrejme, nenachádza v rovnakej pozícii pre každého, a predsa prišli vedci k záveru, že zvyčajne sa nachádza v rozmedzí 0.2 až 0.9 sekúnd po prvotnom pohybe nahor (Van den Tilaar & Etterma, 2013).
Niektorí výskumníci sa domnievajú, že dôvod, prečo bod zlyhania vôbec nastáva, je strata elastickej energie stretch reflexu.
Napriek tomu iní výskumníci identifikovali významnú zmenu v svalovej aktivite počas/okolo bodu zlyhania pri porovnaní s periódami pred a po tomto bode. To môže nastať vďaka mechanickej nevýhode, v ktorej sa nachádza lakeť, ktorý má tendenciu bočného pohybu počas fázy bodu zlyhania (Gomo & Van den Tilaar, 2015).
Odporúčanie
Pre tých, ktorí začínajú s cvičením, je dôležitý pomalý a progresívny prístup. Začnite s relatívne ľahkou váhou a sústreďte sa na techniku. Naučte sa, ako zasunúť pod seba lopatky, stiahnuť brušné svalstvo, naučte sa správne dýchať a kontrolovať tyč počas celého rozsahu pohybu. Sústreďte sa na týchto pár krokov predtým, ako začnete pridávať kilá na tyč.
Začnite so štandardným úchopom približne na šírku ramien, horné končatiny ponechajte v 45 stupňovom uhle a vyhnite sa prílišne širokému alebo úzkemu úchopu. Ako vaše sebavedomie narastá, začnite experimentovať s rôznymi úchopmi a technikami. Avšak každý, ktorý pociťuje bolesť ramena, by sa mal vyhnúť otvoreným lakťom počas bench pressu, až kým nedôjde k správnej rehabilitácii a nedostane zelenú od zdravotných profesionálov.
Naučte sa pohybovému vzorcu tohto cviku. Postupne skúšajte aj variácie v podobe jednoručných činiek alebo vyvýšených/znížených polôh. Sústreďte sa skôr na opakovania ako na váhu. Nakoniec odporúčame používať spotera.
Zdroje:
Duffey, M. (2008). A Biomechanical Analysis of the Bench Press. A Dissertation in Kinesiology, Pennsylvania State University. 91. Retrieved September 18, 2015
Clemons, J., & Aaron, C. (1997). Effect of Grip Width on the Myoelectric Activity of the Prime Movers in the Bench Press. Journal of Strength and Conditioning Research, 11(2), 82-87.
Gomo, O., & Tillaar, R. (2015). The effects of grip width on sticking region in bench press. Journal of Sports Science, 8:1-7.
Lehman, G. (2005). The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press. Journal of Strength and Conditioning Research, 19(3), 587-591.
Tillaar, R., & Ettema, G. (2010). The “sticking period” in a maximum bench press. Journal of Sports Sciences, 28(5), 529-535. doi:10.1080/02640411003628022
Tillaar, R., & Ettema, G. (2013). A Comparison of Muscle Activity in Concentric and Counter Movement Maximum Bench Press. Journal of Human Kinetics, 8(38), 63-71.
Clemons, J., & Aaron, C. (1997). Effect of Grip Width on the Myoelectric Activity of the Prime Movers in the Bench Press. Journal of Strength and Conditioning Research, 11(2), 82-87.
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One other issue is when you are in a circumstances where you would not have a cosigner then you may want to try to wear out all of your school funding options. You will find many funds and other scholarships or grants that will ensure that you get funding to assist with school expenses. Many thanks for the post.
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