Few positions on the basketball court are as pivotal to a basketball team as the post player. A player at any position can have impact, but no other position can change the game like a post player. Many of the rules we play by today are the result of post play. The foul lane was widened from 6 feet to 12 feet due to the play of Bill Russell. The rule that the ball cannot pass over the backboard came about as a reaction to Wilt Chamberlain. The no dunk rule (now in effect only in warm-ups) was a result of the dominating presence of Lew Alcindor (no Kareem Abdul-Jabbar).
The Miami Heat went from out of the playoffs to NBA Champs and the L. A. Lakers went the other way with the trading of Shaquille O'Neal. Bill Russell anchored the most dominating dynasty in NBA history, the Boston Celtics of the late 1950's and 1960's. A dynasty that started with his arrival and ended with his departure.
What is a
good post player?
A post player has to be something other than tall. Many tall players should not be in the post (Kevin Garnett). By the same token, a post player does not have to be tall (Zach Randolph). A post player is a player who is comfortable playing with his back to the basket. He is not afraid of contact and will come back play after play despite getting hit even when he doesn't have the ball. A post player is willing to go to the boards on every play and if he can't get the rebound, makes sure that his man won't.
A post player, by virtue of his physical position on the court, has to be willing to run endline to endline even though he won't get the ball most of the time. He must be willing to defend on every play and make up for his teammate's shortcomings. He is the goalie, the last person that can protect the basket. He must be willing to sacrifice his body on every play.
Because of these unique abilities, post players must be evaluated on their teams a little differently than other players. I have heard things like, "The only thing Shaq has is size. He can't dribble or shoot outside of 5 feet," and "Matumbo is so tall but with his offensive skills he wouldn't even make a HS team if he were 6-6." The fact is Matumbo is 7-3 and Shaq is a giant. They bring different things to the table that smaller players can't bring. With his shot blocking and rebounding ability, Mutumbo must save 15-20 points per game over his career. And if Shaq were on your team, would you even WANT him to dribble or shoot from 15 feet. Think about what they bring to the game and then evaluate them.
How do you build a post player?
A lot of effective post play is instinctual. It is difficult to play with your back to the basket. It takes a feel and a comfort level that comes from hours and hours on the court. We can teach the skills but we cannot force our players to be comfortable. I think too many coaches make the mistake of taking players and just throwing them on the block and then complaining when the player can't adapt. I have always believed in finding out which players are comfortable down there and then deciding who is the post player. It may not be the tallest player but it will be the ones that are most comfortable playing down low.
Once you identify who your post players will be, what do you do next? What do you teach him to make him better?
Footwork
Without question, I believe the most important and the most under-taught skill is footwork. One common thing that all great post players have is great footwork. Look at the greatest post players in history. They may have different games, Shaq (power), Olajuwan (speed), Kareem (finesse), but they all have great footwork.
There are only a certain number of things you can do with your feet. There are a finite number of pivots, but an infinite number of things you can do with those pivots
The pivots are:
Front Pivot
Inside Pivot
Drop Step
Step Through
Sweep
Players should be equally adept at performing pivots on either foot.
I have learned to teach offensive moves based on pivots (Right foot, inside pivot, jump shot) rather than names ("Sikma Shot"). This allows the player to use his imagination when creating his game. In addition, the footwork is common to performing other skills on the floor. We teach our players to "Sikma" inside, "Step Out" on the perimeter and "Reverse Pivot" to box out, the player has to learn 3 things. In reality, all three post moves are "inside pivots" and presented as such, it is much easier for the players to learn and they are more confident in performing them.
Shots
Just like pivots, there are only a certain number of shots you can shoot. Combine them with different pivots, or combination of pivots, you come up with an array of offensive post moves.
The shots I believe post players should have are:
Layup
Jump Shot
Jump Hook
Players should be equally adept at each shot with either hand.
On the block, you may have a "Turn around jump shot," at the elbow you may have a "Face up jumper," catch a pass on the wing - face the basket and shoot you may have a "catch and shot jumper. " Or, on all three shots, you have a "front pivot jumper."
Common names for common moves are very important teaching tools. Using pivots and shots also allows you to use the same language for all your players, regardless of position.
Counters
A counter is a pivot that is used when your initial pivot or shot is defended. It should flow smoothly from the initial move into the counter. Because of his proximity to the basket, counter moves are very effective for post players who don't have to finish with long shots. They are done in close quarters so they are quick and will often get your post player to the foul line.
Let's say your player is effective at right foot, front pivot, jump shots (turn around jumpers). He gets the ball in the post, makes his right foot, front pivot and finds his jumper defended. He then counters by making a right foot pivot, step through (using his right foot as his pivot foot, he takes his left foot and steps across his right foot) and takes a layup. The result is called an "Up and Under" move. However, you did not have to teach him the move because you have taught him the footwork. He can use it in the post or on the outside.
Positioning
When playing in the post, positioning is of the utmost importance. A foot or two can mean the difference in the effectiveness of your post play. If you set too high, you might find the need to execute skills that you're not comfortable with, set to low, you might find your options limited.
I like to have post players straddle the first marker above the block on the lane. This allows them the freedom to turn both ways, without going behind the backboard. More importantly, it gives passers more room and better angles to get the ball into the post. It also provides more room for cutters and better angles for screens.
Locating your defense BEFORE you receive the ball is critical to effective post play. Once you find your defense, only allow him to play you one way. If he is playing on your low side, work to keep him low, if on your high side, work to keep him high. Your perimeter players should be taught to pass away from the defense. If so, pivot with the pass. For example, if your post player is in the right post and the defense is low, the perimeter player should pass the ball to the post's right hand and the post player should use a pivot that will open him to the middle (right foot pivot). This will help your post player to be more assertive. If, after making the pivot, he fids his shot defended, he can go immediately to a counter, still using his right foot pivot (sweep, step-through).
By positioning properly on the court and using the body to position against defense, the post player becomes quicker, more aggressive and has more offensive options.
Mental Aspects
There is no question that post players must be mentally tougher than the other positions on the court. To start with, the game and the court are longer for post players than for the other players. Perimeter players may go long stretches of time without ever going past the foul line yet post players must run every play endline to endline. Perimeter players can avoid contact, especially when they don't have the ball. Post players are physical on every play, whether they have the ball or not. Perimeter players have the ball, post players must get the ball.
It all adds up to what could be a frustrating time, especially when your post player is not getting enough touches. Regardless, he has to be tough enough to play every play, regardless of the situation. He must do it again and again, play after play, game after game.
Coaches must take this aspect of the game and give it special attention. Pete Gillen, the great former coach at Virginia has a phrase he would use over and over again, "Let the big dog eat!" Other wise you run the risk of coaching a "bagel" (plenty of stuff outside and a hole in the middle).
Videos of Skills & Fundamentals
Drop Step, Lay Up
Drop Step Counter Move - Drop Step, Inside Pivot, Shot
Drills
Low Post Chair Pivot
Split Post Chair Pivot
Power Dribble Into
Rapid Fire Post Moves
More Basketball Drills
Coaches, go here for more Basketball Drills
Players, go here for more Basketball Drills
Book - How To Develop Post Players
If you would like to learn more about developing post players, take a look at Don Kelbick's simplified process that he uses to train pro
players in the book
How To Develop High Scoring and Highly Skilled Post Players.
If you are interested to see what other people are saying about the book, view the bottom of this page for reviews.
What do you think? Let us know by leaving your comments, suggestions, and questions...
How to Post Up in Basketball (12 Tips to Dominate Inside)
There aren’t many effective low post players in today’s game.
Players who you can throw the ball to down low and know they’re going to make a move or two and get a quality shot for themselves or a teammate.
It’s a rare skill.
And here’s one of the main reasons why posting up has become a uncommon skill:
Most coaches aren’t teaching the post up anymore.
And for the few who are, they’re not teaching the small, important details.
It’s been a long time since I walked into a gym and seen coaches teaching their players how to post up effectively and score on their opponent.
I love the ‘three-pointers and layups’ philosophy, but there are many times throughout a game where a player will switch onto a smaller, weaker defender but they don’t know how to take advantage of it in the post.
This needs to change.
Here are 12 tips to improve your post up game in basketball...
1. Be Able to Finish With Both Hands
If you’re only able to finish with your preferred hand, your scoring options are limited by 50%.
Defenders will be able to force you away from your preferred hand knowing that you don’t have the skills to score with your opposite.
For example, if you can only shoot the jump hook right-handed, the defender will force you left knowing you won’t be able to finish with your left hand.
Even if you fake right and step through for a layup, your shot will get blocked if you can’t switch to your left hand to use your right arm for protection.
But...
If you can score with either hand, the defender will be forced to play you straight up.
This opens up a wide range of scoring options, allows you to use many different fakes, and will certainly improve your post up scoring.
2. Always Know Your Distance
The distance away from the basket you catch the basketball will determine which post moves you should use and how quickly you should attempt to score.
For example…
If you catch close the basket, a quick spin or quick jump hook will give you the best chance of success.
But if the defender has forced you to catch two steps off the low block (midrange area), it’s probably better to ace up to your opponent and then attack off the drive or shoot a clean bank shot off the glass.
See how different distances call for different post moves?
You must understand which post moves best suit your game and which distances from the rim they’re best used at.
Don’t worry…
We’ll go through this in detail later on.
3. Figure Out The Opponent’s Game Plan
After one or two possessions down the court, you should have a good idea of how the opposition is defending you in the low post.
Are they playing behind?
Are they fronting the post?
Are they forcing you left?
Are they giving you space to face up?
Are they playing physical?
These are all questions that you must answer early in the game so you can adjust.
For example, if you’re a tall player and they’re fronting the post, your best option may be to allow them the front position and then receive a simple lob pass over top to score.
Understanding what they’re doing will allow you to work out how to counter their game plan.
4. Make the Jump Hook Your Go-To Move
In my opinion, every player needs to make the jump hook their bread-and-butter, go-to post move whenever they’re deep in the paint.
It’s quick, it’s difficult to defend, and many post moves finish with a jump hook.
All you’ll need to do is:
Catch
Turn
Score
If you have good technique, your off-hand will protect the basketball from getting blocked.
And as said at the beginning of the article, you must be able to finish this move with both hands from a close distance around the rim.
5. Master Your Post Moves Footwork
All of the best post players have elite footwork.
Here I’m going to point the two best of all time and then show you a few videos of them.
a. Hakeem Olajuwon
Hakeem possessed a wide range of fakes and spins which would leave his defenders confused as he consistently ended up with wide open layups.
His most famous post move being the ‘Dream Shake’.
Video below:
b. Kevin McHale
Just like Hakeem, Kevin had a wide range of post moves to dominate defenders.
His go-to being the up-and-under which I’ll break down later in the article.
Video below:
6. Slow Down
Players have a tendency to rush their post moves when they catch the basketball on the low block or close to the basket.
This can lead to bad decisions and poor shots.
Of course, sometimes it is important to use a quick spin to score…
But if the defender is in position, understand you do have time to slow down, assess the situation, and then make your move.
How is the defender guarding you?
Are they sending another defender?
Who’s open?
Being patient on the low block will result in better decisions and increased scoring from your post moves.
7. Be Able to Pass Out of the Post
Once you become a player who can score consistently in the low post, the defense will have no choice but to double team you to prevent you from scoring.
This opens up opportunities for your teammates...
But only if you can make an effective on-target pass to them.
A great player on the low post can whip a pass across court to an open teammate on the opposite wing or drop a small bounce pass off to a teammate cutting to the hoop.
Your first look must be to score, but be ready (and able) to find your teammates.
8. Achieve Good Low Post Position Early
The first step to getting the best low post position for you is to determine two things:
Which position do you score best from?
Who is guarding you?
You must understand this…
‘Good low post position’ doesn’t necessarily mean as close to the basket as possible.
If you’re playing against a player 4 inches taller than you and your best post move is to face up and attack, then your best post position might be catching it two steps off the low block.
Everyone’s different.
Look to get the basketball in the position you perform best in and feel the most comfortable.
9. Embrace (and Love) Contact
When you’re playing in the low post, there’s going to be a lot of contact.
Which means you have two options:
Avoid contact by refusing to attack your opponent and instead settle for outside jumpers.
Embrace contact and relentlessly attack your opponent to score, get to the free-throw line, and get your opponent in foul trouble.
I hope you chose option two.
Whether it’s fighting to secure position on the low post or a defender landing on you after a deceptive shot fake, contact is coming.
The best post players love it.
And they’re willing to put their body on the line for their team possession after possession.
10. Sprint the Floor
Being willing to sprint down the floor on every possession is important for two reasons:
You’ll get several wide open layups every game.
You’ll get to ‘your spot’ quicker.
There are very few players who are willing to sprint basket-to-basket on every possession…
If you’re one of the rare few, and the team’s guards are willing to make the pass ahead (they better be), then I guarantee you’ll have several fast break layup opportunities each game.
Even if you don’t get a quick layup, sprinting the floor will allow you to get to the spot you score best from and establish position early.
11. Perfect Your Go-To Post Moves
I touched on this topic earlier in several points, but let’s be super clear about it…
You must understand which post moves you’re best suited for and then perfect them.
This allows you to catch the basketball in the right position, take advantage of your offensive strengths, and avoid your weaknesses.
If you’re uniquely strong and like to ‘bully’ in the low post, become exceptional at backing your defender into the low post and then finishing with a jump hook.
Once you’re consistently making that shot, add a counter like the up-and-under.
12. Seal Your Defender With Contact
When you do get to the spot you want to receive the basketball, make sure you’re sealing your defender with contact.
This makes it much harder for them to slip around you and steal the ball when a pass is made.
If you’re willing to be physical and do this and also show target hands where you want the ball, the team’s guards will have a much easier time feeding the post.
This means more touches for you (in the position you want the ball), more scoring opportunities, and a much bigger impact on the game.
Conclusion
Some may say “But Coach Mac... the post up isn’t effective anymore!”…
I would argue that point of view is mostly true at the highest levels when you’re competing against elite defense and coaching players who can knock down three-point shots at a high percentage.
At the youth level (and even into high school), posting up can be a high percentage play when you have players who know what they’re doing.
Using the 12 tips above, you’ll start guiding your players down the path to low post success.
Basketbol is becoming more and more likely. About 70% of all movements of a basketball player are of a speed-strength nature. This requires the players, especially the centers, special physical training. They must have explosive power - the ability to show their power qualities in the shortest period of time. In basketball, these are jerks, jumps, quick passes, shield fights, counterattacks. There are few people who are naturally strong; become strong by performing special exercises. The specifics of strength training of centers is that first you need to create a base, a foundation for building up strength, and then constantly accumulate it. Absolute strength is the ultimate strength of a given player when performing a move, not including their own weight. Relative strength is the strength in relation to the player's weight. As a rule, tall players are prone to curvature and deformities of the spine. Therefore, they especially need to create a muscular corset that supports the spinal column and strengthen the abdominal muscles. Only then can you move on to training with heavy weights.
2 types of strength training are presented on this page:
1. Method of strength training (for players of all positions)
2. Exercises for developing explosive strength
Method of strength training (for players of all positions)
Must to say that at first the players performed them reluctantly, but gradually began to. When working on strength training, you can set different goals for yourself. Squatting, jumping, pushing a barbell weighing 70-80% of your own weight at an average pace of 5-7 times, in several approaches, you develop your own strength. By lifting the barbell more than your own weight, you develop strength and build muscle mass. For the development of speed-strength abilities, a barbell of no more than 45% of its own weight is required - these exercises must be performed at a maximum pace 10-12 times. For speed-strength endurance at an average pace until complete fatigue, the exercise is performed with a weight of up to 20-25 kg 30-40 times. Three times a week, my players worked from one to one and a half hours on strength training. They were divided into groups of 2-3 people - identical in height, weight, game functions, strength capabilities. After an intensive warm-up, which included obligatory exercises for the muscles of the back and abdomen, a circuit training session began at six stations. Station 1 Max weight back press. 3-4 sets, until you feel tired. Station 2 Steps in a basketball stance with a bar, “pancake” or kettlebell in hands from 30 s to 1 min forward-backward, left-right. Arms bent at the elbows imitate the transfer of the ball up and to the sides. The weight of a kettlebell or “pancake” for centers is from 20 to 30 kg. 3-4 approaches. Station 3 Slow squat with a barbell on the shoulders and quickly get up or jump out. Barbell - 70-80% of its own weight, until you feel tired (up to 8 times). 3-4 approaches. A variant of this exercise is lifting on toes from a semi-squat. Station 4 Jumps for 1 min on straight legs with a weight of 25-30 kg overhead. 3-4 approaches. Station 5 Pull-ups on the horizontal bar with an increase in the number of each set by 1. 3-4 approaches. Push-ups from the floor on the fingers to fatigue. 3-4 approaches. Station 6 Snatch of the bar to outstretched arms from a semi-squat position. Barbell weight - 70-80% of its own weight, until you feel tired. 3-4 approaches. After completing weight exercises, the players do 2-3 jerks while dribbling and relax before a new approach after 2-3 minutes. At each station 2-3 players work 8-10 minutes. When changing stations, exercises are used to develop tenacity and strength of the hands: players in pairs pass each other (standing facing each other at a distance of 2-3 m) “pancakes” from a barbell weighing 20-30 kg or a weight of 16 kg, catch “pancakes” from the left hand to the right, rotate "pancakes", weights around the back, neck, legs, imitate deceptive movements with "pancakes", weights, medical balls. Station change takes 2-3 minutes.
Explosive Strength Exercises
1. Pushing the medicine ball with the legs from a sitting position, lying down. Distance competition. 2. Passing the medicine ball with one hand from the shoulder, from below, from the side, with a hook, with two hands from below, from behind the head. 3. Shot put, medicine ball. 4. Pushing out of the circle: back, side, chest (without the help of hands), 5. The same - with dribbling; the same with two balls. 6. Techniques of free-style wrestling on a wrestling mat, elements of sambo. 7. Repulsion from the floor during push-ups on straight arms, clap during repulsion. 8. Quick "pancake" or kettlebell passes between two players standing with their backs to each other. 9. Passing a "pancake" or kettlebell weighing 20-25 kg from hand to hand in a circle formed of 3-4 players. 10. Passing medicine balls with legs, ankles between two players sitting and standing at a distance of 3-4 m from each other. Exercises for developing strength 1. Barbell pancake passes in pairs or triplets. The players are located at a distance of 3-4 m from each other and pass the “pancake” with a small flight phase. 2. Tossing and catching kettlebells or medicine balls to a height of 2-2.5 m. Players perform exercises with both hands, and then, at the coach's command, alternately with each hand. 3. Bench press. The exercise must be performed with an insurer partner. The weight of the bar is up to 70% of the player's own weight. 4. Bench Press. The weight of the bar is up to 50% of the player's own weight. The exercise is performed with a safety net. 5. Movement in a basketball stance in a square, that is, forward, sideways, back and sideways again with a kettlebell, a “pancake” from a barbell or a medicine ball in hands. 6. Exercise to strengthen the back muscles. The player lies with his hips on the gymnastic goat face down (the goat is under the hips), fixes the feet in the Swedish wall and begins to bend and unbend the torso in the hip joint, holding the "pancake" from the barbell in the arms bent at the chest. 7. Exercise to strengthen the abdominal muscles. The player lies on his back on the floor or leans on a gymnastic goat, fixes his legs in the Swedish wall and begins to bend and unbend the torso. The exercise is performed in several sets of 15-20 times. A variant of this exercise is lying on the floor on your back with the help of a partner holding his legs. 8. Push-ups from the floor. The exercise is performed on the fingers or fists in several approaches. 9. Push-ups from the floor with lifting hands and clapping hands. The exercise is performed in several sets of 15-20 push-ups. 10. Walking and running on hands. The player takes the position of "lying emphasis", his legs are held by the partner standing behind. At the command of the coach, a pair of players begin to move towards the opposite end line at an average or fast pace, on the end line the players change places. 11. Pull-ups on the bar. The exercise is performed in several sets of 10-12 times. 12. Walking and running with a partner on the back. Partners are selected by weight. 13. Running up stairs with a partner on the back. The exercise can be performed in several ways: running, jumping on two legs, jumping on one leg, etc. The method of execution is determined by the coach. 14. Squatting and jumping out of a squat with a partner on the back. The exercise is performed in several sets of 10-15 repetitions in each series. 15. Deep squats with and without weights on two and one leg (“pistol”). The exercise is performed in several sets of 10-15 repetitions. 16. Handstand and handstand walking with the help of a partner. 17. Handstand push-ups. 18. Various types of movement (running, jumping, moving in a protective stance, in a squat and semi-squat, etc.) with weights in the form of a barbell on the shoulders or a lead belt. 19. Running, jumping, performing various technical elements with lead cuffs on the arms and legs. 20. Throws on the ring from a distance of 3-4 m after a short dribbling with a lead belt and cuffs on the wrists. 21. Basketball game 3x3.4x4.5x5. All players wear lead belts and cuffs. 22. Cross-country march with weights in the form of backpacks, lead belts, cuffs. 23. Applied swimming at various distances with weights in the form of a lead belt. 24. Jumping out of a deep squat with a barbell no more than 50% of the player's own weight. 25. Jumping onto the gymnastic bench, jumping down to the mat and jumping up with a barbell on the shoulders. The weight of the bar is not more than 40-50% of the player's own weight. 26. Playing volleyball. All players are wearing weight belts and cuffs. 27. Playing handball with the same weights. 28. Playing football with the same weights. 29. An exercise to strengthen the hands and increase the tenacity of the fingers. Pulling out medical balls, kettlebells, "pancakes" from the bar from the partner's hands. 30. Exercise for developing the strength of the arms (biceps). Starting position: standing, feet shoulder-width apart, in lowered straightened arms - a barbell, or a barbell from a barbell, or a “pancake”. Flexion of the arms in the elbow joints, lifting the burden to the chest. The number of repetitions - depending on the weight of the load. 31. The player sits on a chair holding dumbbells or kettlebells in his hands. Flexion of the arms in the elbow joints, lifting the burden to the chest. The exercise is performed, depending on the weight of the load, from 5 to 20 times. 32. Starting position: legs wider than shoulders, body tilted forward at an angle of 90°, arms extended down to the floor. The player must pull the barbell lying on the floor to the chest. The weight of the bar is not more than 40% of the player's own weight. The exercise is performed for time or the number of repetitions (30-40 s or 15-20 repetitions). 33. Starting position: feet shoulder-width apart, arms extended along the body, in the hands of a dumbbell, kettlebell or “pancakes” from the barbell. The player must pull the weight to the shoulders, bending the arms at the elbow joints. 34. Starting position: lying on your back, in arms extended upwards - barbell. The player must lower the weight to the forehead or behind the head at a slow pace. The weight of the bar is not more than 30% of the player's own weight. The exercise is performed for the number of repetitions: 5-7-10 times. 35. Starting position: sitting on a chair, with arms outstretched upwards - a barbell. The player must lower the bar without spreading his elbows to the sides. The weight of the bar is not more than 30% of the player's own weight. The number of repetitions is up to 12 times. 36. Flexion and extension of the arms in the elbow joints, holding dumbbells or weights in the hands. Elbows should be pressed to the body. The exercise is performed for a time or number of repetitions: 30-40 s or 15-20 repetitions. 37. Starting position: standing, feet shoulder-width apart, arms extended upwards, in the hands of a dumbbell, kettlebell or “pancakes” from the barbell. The player performs flexion and extension of the arms in the elbow joints, lowering and raising the weight above the head. 30-40s or 15-20 reps. 38. Starting position: sitting on a chair, hands with dumbbells on the knees, backs of the hands facing the knees, dumbbells in the hands. Flexion and extension of the arms in the wrist joints. 30-40s or 20-30 reps. 39. Same as ex. 38. The backs of the hands are turned up. 40. Same as ex. 38. The player performs rotational movements of the brushes clockwise and counterclockwise. 41. Push-ups from the floor on the fingers of the hands with repulsion from the floor and clapping of the palms. The exercise is performed in several sets of 12-15 push-ups. 42. Pull-ups on the bar. Several sets of 10-15 pull-ups. 43. Starting position: hanging on the bar with a wide grip. Pulling the legs to the crossbar. The exercise is performed for the number of repetitions: 10-15 times in the approach. 44. Movement in a basketball stance: forward, sideways and backward, overcoming the resistance of a rubber band, fixed at one end to the player's belt, and the other end to the Swedish wall. The exercise is performed for a time: 45-60 s. 45. The player stands on parallel gymnastic benches, the distance between which is 40-50 cm. On the floor between the benches is a kettlebell weighing 24 or 32 kg. The player goes into a deep squat, grabs the kettlebell and jumps out with the kettlebell 15-20 times in a row. 46. Squeezing weights lying on the back. The player tries to quickly straighten his legs and slowly bend them. The weight of the burden is 100-120% of the player's own weight. The number of repetitions is 7-10 times. 47. Exercises on the simulator for the development of hand strength.
took from the books of A.Ya. G. G. G. G. G. Until recently, it was included in weightlifting competitions. Athletes had to do three movements: snatch, push, press. However, due to the high injury risk and inaccurate judging criteria, the military press was deleted from the list of exercises. But it is still popular with athletes today: in almost all gyms, men (and even some women) perform it.
What muscles work in the bench press?
First of all, the shoulder muscles experience the load. The greatest impact is on the front delta, a little less on the middle. The rear delta is almost not involved in the movement, but carries an indirect static load. It also moves to the upper chest and trapezius muscles. Triceps are also active in the bench press. It is due to them that the last third of the movement is performed, and the smaller the amplitude, the more stress they experience.
IMPORTANT : Use a slightly wider than shoulder-width grip to distribute the load evenly and to maximize movement control.
Standing barbell press alone is not enough to develop the deltoid muscles. Of course, it creates a lot of stress for this muscle group, but if you want to have beautiful voluminous shoulders, you need to pay great attention to working out the back and middle beams of the delta.
To do this, professional trainers recommend swinging dumbbells to the sides and in an inclination. If you feel bad delta contraction, you should put the bench press at the very end of the training complex. “Tired” shoulder muscles react to the exercise a little differently - the entire load will be isolated, and it will fall precisely on the deltoid muscles. In this case, the working weights should be less, but this approach does not reduce the effectiveness of the training.
Advantages and disadvantages of the standing barbell press
The United States is the birthplace of the standing barbell press. This exercise was used by weightlifters, as well as "fur seals", whom it subsequently helped to throw a bag over their shoulder or pull out a wounded comrade. According to the frescoes, the standing press was known to ancient Greek athletes.
Regular exercise helps to develop the strength of the shoulder girdle and triceps, core, legs and arms. If you do it regularly, the indicators of endurance and strength of the upper body will increase due to static elements. The military press is a good "preparatory" skill for other similar exercises. In CrossFit, it allows you to work out the necessary movements, for example, throwing medicine balls from the chest, as well as stabilize the shoulder joints for training on the bar.
The benefits of the bench press are not limited to a purely applied nature. During the execution of movements, most of the muscles of the upper body are activated. Thanks to this, it is possible to effectively build muscle mass and activate the nerve connections between the bundles of muscle fibers. The result - the mass will really increase, and this will happen much faster than when exercising on the simulator.
By working out the triceps, you can change the shape of the arms, bring them into tone. In addition, the bench press is a good preventive exercise aimed at activating blood flow in the cervical-collar zone.
Among the shortcomings of the exercise, there are several points. Mostly, they need to pay attention to beginners. Firstly, the bench press is traumatic. If you do not strictly follow the technique, you can easily get damaged. Secondly, there is the risk of falling. Some athletes do not have time to remove their hands from the bar, which is why they fall back with it.
Most often this is due to too much weight. Those who are just starting to exercise cannot adequately assess their capabilities and training volume. In the desire to build muscle faster, they take incredible weights and do a lot of approaches. All this can provoke the development of inflammatory processes in soft tissues and the appearance of pain.
It is not uncommon for beginner athletes to have back injuries. Due to the inability to stabilize the lower back, displacement of the vertebrae, hernia, and protrusion occur. The occurrence of such conditions is a consequence not only of a weak back, but also of the abdominal wall. Until the press becomes “iron”, it is highly not recommended to take on the bench press while standing.
Due to non-compliance with the technique of performing the exercise, the hands are often injured. Many people do not place the bar in the middle of the palm, as a result of which the pressure becomes uneven. It's very bad for the wrists. You can partly solve the problem with the help of special wrist bandages.
Standing barbell press technique
The military press is an indicator of torso strength and good physical fitness. It contributes to the growth of muscle mass: the more you lift, the better the muscles are worked out. This statement is true only if all movements are performed in strict accordance with the technique.
IMPORTANT: should be trained with weights above average, performing 8-12 reps. This standard is optimal for delta training. If you take too little load, you will not have time to "pump" your shoulders.
Starting position
Remove the bar from the rack or lift it from the floor. Take a straight closed grip slightly wider than your shoulders, firmly fixing the neck in your palms. Start moving up. If necessary, use an athletic belt. Raise the bar and place it on your upper chest. The neck should "hang" on the fingers. The elbows are brought forward and slightly apart. The head is tilted back, the gaze is directed in front of you.
Bench press
Hold the bar with your palms, press the bar up due to the tension of the deltoid muscles. Pull your head back at the same time. Bend at the waist. Maintain a stable position. Do not include legs in work. Explosive movement is accompanied by a strong exhalation. Make one movement at the maximum amplitude. Straighten your elbows, fix the position for 1-2 seconds. Keep your body straight. Start lowering the bar down. All movements are slow and smooth.
Common mistakes when doing the bench press
No warm-up. A warm-up is required before doing the bench press. It is required to warm up the muscles and joints of the shoulders, hands, elbows. If you use heavy weights, do a couple of approaches: first take the "empty" neck, and then gradually increase the load. Stretch your triceps, as it puts a huge load on it.
Too much weight. Professional athletes do not recommend training with huge weights in a small rep range. In this case, all the benefits of the exercise are lost. The muscles do not receive an effective load, and the shoulder, elbow and carpal ligaments are strongly strained, which often causes injuries.
Cheating. You can not neglect the technique of the correct execution of movements and do too many repetitions with a lot of weight. With this approach, the muscles of the legs and back are included in the work. Because of this, the effectiveness of the exercise is reduced, since the shoulders do not receive the proper load. In addition, the risk of injury to the spine increases due to the strong compression of the intervertebral discs in the lumbar region.
Long hold at the top. You should not linger with the bar raised up for more than 1-2 seconds. At this point, the spinal column is under maximum stress.
He can't dribble or shoot outside of 5 feet," and "Matumbo is so tall but with his offensive skills he wouldn't even make a HS team if he were 6-6." The fact is Matumbo is 7-3 and Shaq is a giant. They bring different things to the table that smaller players can't bring. With his shot blocking and rebounding ability, Mutumbo must save 15-20 points per game over his career. And if Shaq were on your team, would you even WANT him to dribble or shoot from 15 feet. Think about what they bring to the game and then evaluate them.
It may not be the tallest player but it will be the ones that are most comfortable playing down low.
This allows the player to use his imagination when creating his game. In addition, the footwork is common to performing other skills on the floor. We teach our players to "Sikma" inside, "Step Out" on the perimeter and "Reverse Pivot" to box out, the player has to learn 3 things. In reality, all three post moves are "inside pivots" and presented as such, it is much easier for the players to learn and they are more confident in performing them.
" Or, on all three shots, you have a "front pivot jumper."
The result is called an "Up and Under" move. However, you did not have to teach him the move because you have taught him the footwork. He can use it in the post or on the outside.
If he is playing on your low side, work to keep him low, if on your high side, work to keep him high. Your perimeter players should be taught to pass away from the defense. If so, pivot with the pass. For example, if your post player is in the right post and the defense is low, the perimeter player should pass the ball to the post's right hand and the post player should use a pivot that will open him to the middle (right foot pivot). This will help your post player to be more assertive. If, after making the pivot, he fids his shot defended, he can go immediately to a counter, still using his right foot pivot (sweep, step-through).
Perimeter players may go long stretches of time without ever going past the foul line yet post players must run every play endline to endline. Perimeter players can avoid contact, especially when they don't have the ball. Post players are physical on every play, whether they have the ball or not. Perimeter players have the ball, post players must get the ball.
About 70% of all movements of a basketball player are of a speed-strength nature. This requires the players, especially the centers, special physical training. They must have explosive power - the ability to show their power qualities in the shortest period of time. In basketball, these are jerks, jumps, quick passes, shield fights, counterattacks. -Step-5.jpg/aid43486-v4-728px-Play-21-(Basketball)-Step-5.jpg)
Only then can you move on to training with heavy weights. 
Station change takes 2-3 minutes. 
Throws on the ring from a distance of 3-4 m after a short dribbling with a lead belt and cuffs on the wrists. 
The player must pull the weight to the shoulders, bending the arms at the elbow joints. 
The player performs flexion and extension of the arms in the elbow joints, lowering and raising the weight above the head. 30-40s or 15-20 reps. 
The exercise is performed for a time: 45-60 s. 
If you feel bad delta contraction, you should put the bench press at the very end of the training complex. “Tired” shoulder muscles react to the exercise a little differently - the entire load will be isolated, and it will fall precisely on the deltoid muscles. In this case, the working weights should be less, but this approach does not reduce the effectiveness of the training. 
The military press is a good "preparatory" skill for other similar exercises. In CrossFit, it allows you to work out the necessary movements, for example, throwing medicine balls from the chest, as well as stabilize the shoulder joints for training on the bar. 
Firstly, the bench press is traumatic. If you do not strictly follow the technique, you can easily get damaged. Secondly, there is the risk of falling. Some athletes do not have time to remove their hands from the bar, which is why they fall back with it. 
Start moving up. If necessary, use an athletic belt. 
Stretch your triceps, as it puts a huge load on it. 
