Exercises at the press in the gym

Exercises at the press in the gym

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A beautiful embossed press is probably the surest sign of a man watching his figure. Even the matriarch adherents of a heavy “base” with envy squint at colleagues with cubes. Women, though they do not strive for a pronounced relief, try to make the stomach tight and flat. Both guys and girls in achieving the goals will help exercise at the press in the gym.



Anatomy of the Press

Sometimes practice without theory also means a lot. But the work on the muscles is better to be preceded by a theoretical basis. This will train the press with understanding.

The abdominal muscles refer to the muscles of the “bark”, forming together with the musculature of the thighs and buttocks a muscular corset. The tasks of the press:

  • keep and protect internal organs;
  • form the abdominal wall;
  • form a posture and stabilize the body.

If the body in the central zone is stabilized by the spine, then in front you can count only on the strength of the muscles of the press. Perhaps, the relief abdomen to you and to nothing, but even posture is absolutely necessary. And with a weak press over time, the spine gives the body forward – there is a stoop. A trained press is a matter of aesthetics, functionality, and health.

The abdominal muscles consist of:

  • straight muscles;
  • internal and external oblique muscles;
  • transverse muscles.

The anatomy of the press is the same for all. But each has its own peculiarities that affect the shape of the abdominal muscles. One training will give the classic bulging 6 cubes, while others will have to settle for a “flat” hint at them. This can not be corrected with the help of exercises, but purposeful employment will make it possible to squeeze out a maximum of the press.

Straight abdominal muscle

It is a flat and long muscle, the beams of which are separated by several transverse lintels from the tendons. It extends from the sternum to the pubic bone. Vertically – on the right and left zones – the straight muscle divides the connective tissue layer. From the fixation of the longitudinal and transverse tendons, the degree of convexity and the pattern of the bundles of the press depend.


abdominal muscles


Direct muscle function:

  • possibility of “contact” of the pelvis and chest – twisting of the body in the zone of the waist;
  • lifting of the pelvis with a fixed sternum;
  • exhalation and lowering of the ribs;
  • increased intra-abdominal pressure.

Slanting muscles

The outer slants are located on both sides of the straight line, effectively outlining the central zone. Begin from the lateral area of ​​the chest. Top are attached to the eight lower ribs, and from below – to the pubic bone.

Main functions:

  • rotation of the body right-left;
  • lifting and moving of weights;
  • bending the body;
  • fixing the trunk in an upright position.

The internal oblique muscles are under the outer ones. They form the second layer of the abdominal cavity and differ in fan-like beams. The latter proceed from the iliac diagonally upwards towards the central line.


  • rotation of the body;
  • flexion of the trunk to the side;
  • pulling the sternum down;
  • contraction of the abdomen.

Lateral muscles

These muscles form the deepest layer of the muscular corset of the abdomen. They pass a belt around the internal organs located in the region of the press.

 Main functions:
  • exhalation and tightening of the edges;
  • decrease in the waist;
  • turning the body to the sides;
  • front bend of the case.

The best exercises for the press in the hall

The abdominal muscles can be trained at home. And in general in any conditions. But the exercises for the press in the gym make it possible to work out the musculature comprehensively and more qualitatively. In this section, let’s look at some of the most useful and effective exercises. But first a few recommendations.

No matter how trained muscles are, their effectiveness depends on the amount of fat deposits. Many athletes have treasured cubes, but others around it do not even suspect.


In order to demonstrate the presence of a powerful press to yourself and others, you need to burn fat. One of the trainings here is indispensable – you need a diet.


The best exercises for the press in the gym must necessarily be combined with a competent diet. These two pillars complement each other and allow for a relatively short time to acquire an expressive press.


ab exercise


Belly zones should be trained in this order:

  • lower press;
  • upper press;
  • oblique muscles.

The upper and lower press is one large straight muscle. Division conditionally – these or other movements allow to give more concentrated loading on areas. The training order is logical, since the lower zone is weaker. Loading it in the second or third turn, you lose in vain more energy. Of course, there are exceptions to this rule. Beginning with the bottom can and should be, for example, in the case of close attention specifically to this part of the abdomen.

Exercises for the upper press

To begin, let’s talk about the technique of performing the most effective exercises, helping to keep the upper press muscles in tone.

Twisting on an incline bench

Along with twists (crunches) lying on the floor, this is a classic “animal” exercise. These two variants of crunches are the most effective exercises for the press in the gym, designed for the upper abdomen. Perform on the bench, the angle of inclination is 30-45 degrees. Beginners can set a smaller angle.

Technique of execution:

  • the starting position is the back and the pelvis on the bench, the legs are fixed with rollers (knees above the head), hands behind the head or in front of him;
  • Raise your head with your shoulders, and then with a twisting movement, try to bring your chest together with your knees; Rise as long as tension remains in the press;
  • delaying for a moment at the peak point, smoothly sink; You do not need to go down to the IP, but to a position where the tension is not lost, you do not need to put your back on a bench.

It’s not the body lifts, it’s twisting. Perform the exercise in such a way as to minimize the involvement of the waist and hips – all attention to the press.

Twisting with a block

Among the basic exercises for the press in the gym is an exercise that resembles the worship of a person praying, that’s why it was called “prayer”. In fact, these are the usual twists on the block simulator. It can be performed and standing, but the classic version involves performing while kneeling.

Scheme of implementation:

  • the starting position is on the knees (on the floor or bench) facing the block; bent in the elbows, hands hold the handle of the block simulator;
  • holding the block, on exhalation with the strength of the muscles of the abdomen, tilt the body forward, as if making a bow;
  • return to the IP.

Hands are used only to fix the projectile, the pelvis and the legs – for support. Almost all the load must go to the press. At first it is recommended to master the exercise with very light weight. After you feel the mechanics of movement and strengthen your muscles, you can add weight. The starting weight for the beginner is within 10 kg.

Twist on Fitball

We recommend a good selection of exercises on the press on the fitball. Features fitbola – training ball – allow you to work the press at non-standard angles. Mobility of the ball involves the work of muscle stabilizers – hence the benefits, which is difficult to obtain with the help of other simulators.


twist on fitball


Technique of execution:

  • the starting position – lying on the back of the fitball; the ball rests on the back and the pelvis, legs in the vise, slightly apart, the feet firmly rest on the floor; hands behind the head or in front of the chest;
  • raise the body so as not to tear off the loin from the projectile;
  • return to the IP.

Twisting in the head

Twisting in a head-down vise is an exercise for trained athletes. Beginners do not fit.

Technique of execution:

  • the starting position – on the crossbar, head down, on slightly bent legs; back straight, hands behind head or in front of chest;
  • on exhalation with a twisting movement, raise the trunk up; buttocks also rise slightly;
  • on the inspiration, gently lower the trunk; if there is a build-up, at the bottom you need to linger a little while extinguishing it.

Full amplitude here to anything. It is much more important to achieve strong tension. Therefore, it is recommended to lift the case up to the parallel of the floor. Athletes who have mastered the load with their own body can use weights.

Twisting in the machine

In each more or less equipped hall there is a special simulator for the press. This exercise in the gym for girls – the press is loaded and in men, but more often the equipment is used by women.

Scheme of implementation:

  • starting position – hands holding arms, feet fixed with rollers;
  • straining the press, simultaneously twist the upper back and lift the legs;
  • delayed for a second in the climax phase, return to the IP.

The advantage of the simulator is that it reduces the load on the lower back. But it still remains, if in the phase of return to fall too deep. Reject to a position where the back does not experience discomfort.

Exercises for the lower press

For the training of the lower press, the exercises below are best suited, which are performed solely with their own weight.

Leg lifts in the vise

Exercises on the lower press in the gym almost certainly include this, the classic. It can be performed both without burdening, and with additional weight. Whether to use weighting agents or not, depends on the degree of preparation.

Scheme of implementation:

  • starting position – in the vise on the crossbar or in the elbow rest in a special simulator; the legs are lowered down;
  • on exhalation, raise your legs to the side of the floor; hold for a moment in this position; trained athletes can only slightly bend their legs in the knees, and beginners better bend them stronger – so make it easier;
  • return to the IP.

Back twisting in the vise

Exercise is much the same as the previous one, but here there is a twisting motion. Such, which is described in the section on direct crunches. The starting position is the same as when lifting the legs in the vise. But you do not need to lift your legs on an angular trajectory, but on a rounded path, twisting. This gives more tension to the muscles.

Classic reverse torsion

It can be performed at home, and in the gym – lying on the floor or bench.


  • starting position – lying on a bench or floor; Hands are best kept along the body – this allows you to feel the movement; doing on the bench, you need to hold on to the top of the bench;
  • Raise your legs up, focusing on the muscles of the press; the lower back should be slightly raised – so the abdominal muscles contract more strongly;
  • smoothly return the legs and lower back to a position close to the FE; You can not let the press relax, you do not have to lower your legs to the floor – the muscles must be under load constantly.

Since it is twisting, the mechanics of motion are similar – along a rounded trajectory. As the physical capabilities increase, additional burdening can be used.


best ab exercise


Exercises on oblique muscles

Among the exercises, which give the greatest load to the oblique abdominal muscles, we have selected the three most effective.

Skew twists

There are several options for doing skew twists. You can perform the exercise and lying on the floor, and lying on the bench.

Traffic scheme according to the traditional variant:

  • the starting position is lying on the floor, the legs “look” to the right or to the left and are bent at the knees;
  • on exhalation, slightly lifting your shoulders, with the effort of the oblique muscles lift the body of the already known twisting motion;
  • trying for a second to fix the peak at the peak point, after smoothly return it to the IP.

This version of twists is technically more difficult than most press exercises in the gym. Therefore, the technique should be given special attention. Do not press your chin against your chest, and do not pull your elbows and head behind your body.


Like “prayer”, this exercise is performed in the block. It allows you to feel and work out the side press very well.


  • the starting position – standing sideways to the simulator; the right hand holds the block, the left hand helps it – both hands are at the top;
  • Turn the body, slightly tilting it, towards the left leg; The thrust of the block must be carried out by the force of the oblique muscles of the abdomen;
  • return to the IP.

After this, repeat the exercise for the right side. In this case, the block is held by the left hand.

Tilts to the sides with weights

For this exercise it is necessary to take a burden of weight, otherwise the lateral press will not react. You can do it in turn – with one shell – and at the same time, holding the shells in both hands. You can use dumbbells or weights.

Scheme for sequential execution:

  • the starting position – standing with dumbbells in the right hand; the left hand is down or behind the head;
  • bend to the left side, minimizing oblique muscles;
  • return to the IP.

Then follow the approach for the opposite side.

Of course, these options are not exhausted. But the exercises described are the most popular, and you can do exotic things after mastering the classics.


See also: The best press exercises


Program of training in the hall for girls

Since the anatomical press is not different in boys and girls, the press exercises for women in the gym show the same as for men. Generally. There are some practical differences:

  • there is no need to use heavy weights;
  • more often used fitball and simulators;
  • more often schemes with a large number of repetitions; multiple repetition – pledge of weight loss and flat stomach.

Exemplary female exercise complex for the press in the gym:

An exercise goal The scheme
Twist on Fitball Upper press 2-3 sets of 15-25 repetitions
Twisting in the machine Upper press 2-3 sets of 12-15 reps
Lifting the legs in the vise with an emphasis on the elbows Lower Press 2-3 sets of 10-20 repetitions
Lateral twisting Side Press 2-3 sets of 12-15 reps

The number of approaches and repetitions depends on the degree of preparation and training objectives. If the press is loaded after hard work on other muscle groups, there is not much point in the abundance of exercises and repetitions. If the goal is the target, but the athlete is more or less experienced, the complex can be diversified and expanded.

Program for the press in the hall for men

The fatty layer in men, on average, is less than that of women. Therefore, they need to focus more on a greater load than on the number of repetitions.

Exemplary men’s exercise program for the press in the gym:

An exercise goal The scheme
Twisting on an incline bench Upper press 2-3 sets of 15-20 repetitions
“Prayer” Upper press 2-3 sets of 12-15 reps
Back twisting in the vise Lower Press 2-3 sets of 10-15 repetitions
“Woodcutter” Side Press 2-3 sets of 12-15 reps

And finally, a few recommendations. Load the press better at the end of the workout. Between the approaches it is recommended to rest within a minute – the abdominal muscles recover quickly. There is no need to train the press daily, he also needs rest. The recommended number of repetitions should correspond to a load close to failure. This means that the voltage should be such that you can not perform another one by the last repetition. Or, at least, could make it with great difficulty.

Alternatively, you can perform a complex in a circular mode – one exercise after another. Then a new circle. In this case, the rest between the approaches / exercises is minimal. Rest between circles – a minute or two.