What's behind Michael Jackson's 45-degree tilt?

Which staircase is more convenient? This question worries every owner of a two-story house, because the structure will have to be used daily. There is no definite answer, because everyone has their own concept of comfort, and the final choice depends on a number of factors: the height of the building, living space, interior style, etc. For example, L-shaped stairs are very common due to their versatility and the ability to organize a storage room or closet underneath them.

Technique

Load distribution

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The 30-degree barbell press primarily targets the mid-chest muscle group and some of the upper chest. • The bench's 45-degree inclination engages the upper area. • To pump up the lower group of chest muscles, the bent-over barbell bench press is performed in a modification with an upside-down incline.

Elbow position.

When spreading the elbows to the sides, the activity of the triceps decreases, and the work of the pectoral muscle group increases (which are pumped in the exercise). It is permissible in the lower maximum of the press to bring the elbows to the body and spread to the sides.

Hand placement options

• Narrow grip. To reduce the level of load on the thoracic segment and increase the work of the triceps muscle and anterior deltoids, grab the bar with a narrow grip. The range of movement with a narrow grip is maximum. • Wide stance. For maximum pumping of the upper and middle pectoral muscles, use a wide position of your hands on the bar. This modification will reduce the range of motion.

Equipment modifications

• Reverse grip press. • Smith Bench Angle Press Modification. • Using dumbbells. • Angle press in a power rack.

Practical nuances and aspects

To ensure that the bent-over bench press brings maximum results, use these tips:

• The emphasis is not on weight, but on technique. It is better to choose a lower working weight with which you will feel comfortable. • Press your heels or entire foot into the floor. This will increase your hold, stability and emphasis. • Points of contact between the body and the bench: head, both shoulders and shoulder blades, sacrum. • Maintain a natural arch in your back as you press and keep your shoulder blades retracted to minimize the risk of injury. • The higher the angle, the wider the grip. • Lower the bar firmly into the collarbone area, but do not place the barbell on your chest. In this case, a slight movement of the head back is quite acceptable. • Lower the barbell to the widow slower than you raise it. • At the bottom of the exercise, keep your forearms vertical. • Dampen inertia to prevent injury. • When you lie down on the bench, arch your spine and push your chest forward.

Bench press in the general training scheme

First, the main general muscle training is performed, and only after that they begin to load isolated segments of the pectoral muscle group. The incline press is done after basic training, for example, the classic press technique, dips.

Payment system

When choosing the optimal angle of inclination of the stairs, it is necessary to make a certain calculation. To do this, take into account the load-bearing capacity of the elements of the entire structure. They are divided into cantilever or single-span beams. Then certain formulas are applied.

The staircase is a system that is subject to dynamic loads. Therefore, attention should be paid to the rigidity of all elements. Their deflection should not exceed 1/400 of the span. When performing a calculation, the loads are summed up by combining the weight of structural elements and live loads. A residential building requires this indicator to be maintained at 300 kg/sq. m.

When making calculations, it should be taken into account that the double height of each step, added to its width, is equal to the average human step. This indicator must be taken into account. A person’s step on a plane is 60-64 cm.

https://youtu.be/lXOyDLBBhn0

Execution Sequence

1. Set the degree of inclination of the bench depending on which muscle segment you want to pump. 2. Install the barbell and equip it with working weight. Remember to use clamps on both ends of the projectile. If you are a beginner, perform bench presses with an empty bar. 3. Starting position: lying on a bench, hold the bar with an overhand grip above the body. 4. Only your palms should support the barbell, and place your thumb on top of it. 5. While inhaling, smoothly and at a slow pace lower the bar so that it touches the upper segment of the chest. 6. Straining your muscles, fix the position for 1-2 seconds. 7. While exhaling, use the muscles of the upper chest segment to squeeze the barbell and return to the starting position. 8. Don't throw the projectile onto your chest, but don't push it up uncontrollably either. Maintain a smooth, moderate pace throughout the exercise. 9. Repeat the barbell press at 45 degrees the desired number of times.

Calculation of length and angle of inclination

The length of a flight of stairs in construction is called a string. When calculating the angle of inclination of the stairs in the house, you can use the well-known Pythagorean theorem. After all, the staircase is nothing more than a right triangle.

The legs are already known thanks to previous calculations. The height of the stairs is the height of the ceilings in the room. By substituting all the values ​​into the well-known formula, you can get the length of the flight of stairs.

To calculate the angle of inclination, you will also need mathematical formulas. The sine of the angle is found by dividing the height of the object by the span length. Next, using the table, the obtained result is compared and the actual slope of the stairs is determined.

If you wish, you can use various programs that will quickly and, most importantly, accurately calculate the result when entering the appropriate parameters.

Basic mistakes

• Incorrect bench angle. An inclination angle of more than 60 degrees will shift the emphasis to the deltas. • Lifting of the pelvis and head from the bench, excessive arching of the back in the lumbar and thoracic regions. This position places the load on the shoulders rather than the chest. • The point of descent of the barbell is slightly higher than during a bench press. Throwing a projectile onto the collarbone can result in bone injuries. The correct point is found experimentally: at the lowest point you need to hold your forearms perpendicular to the floor surface. • Squeezing the barbell until your arms are straight. When the arms are fully straightened, the load is redistributed not to the pectoral muscles, but to the triceps brachii. Therefore, it is important to keep your elbows slightly bent. • The projectile should be lowered and squeezed out at an angle. Vertical movement places extra stress on the shoulder muscles, which increases the risk of injury. • When working with heavy weights, it is recommended to have a spotter. • Number of repetitions: 3 sets of 10-12 repetitions • Weight: The working weight is selected so as to repeat the bench press 10-12 times

Number of repetitions

: 3 sets of 10-12 repetitions

Weight

: The working weight is selected so as to repeat the bench press 10-12 times

Comfort

In order for the angle of inclination of the stairs to the second floor to be comfortable both during ascent and descent, it is necessary to take into account not only the maximum, but also the minimum inclination. If the dimensions of the room allow, you can tilt the plane from 40 degrees.

But even with a fairly large area of ​​the room, the staircase should not be inclined less than 30 degrees. The ascent will be comfortable, but the descent will be quite difficult and even dangerous.

To avoid such troubles, calculations should be made before construction. You also need to pay attention to the railings. If the design has more than three steps, this staircase element is simply necessary. The same number of steps increases comfort.

Bench press at an angle video exercise

https://youtu.be/kk1lyMXjk1M

Brief conclusions

The incline barbell press is considered basic for improving the muscles of the upper segment of the body, forming a wide and powerful chest. Anatomically, the technique resembles push-ups, but the use of a barbell allows you to use additional weight.

Correct execution of the incline bench press technique requires that the feet are pressed to the floor, the shoulder blades are retracted, and a minimum deflection is maintained in the back. The pelvis is pressed against the support bench. The barbell must be lowered diagonally, and at the lowest point of the amplitude, do not lower it all the way to the collarbones.

Author: ForceMan from 04/06/2018, 07:00

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Carrying out calculations

When studying the question of how to calculate the angle of inclination of a staircase, it is necessary to consider generally accepted technology. This will help you choose the correct plane slope. In the process of calculation, the above-discussed indicator of the length of a person’s step during quiet walking is used.

Each flight of steps is considered separately. The number of steps, as well as their height, are taken into account. This is a fairly simple calculation technology. The ideal height of the steps is in the range from 15 to 18 cm. Their width should be from 28 to 30 cm. The size of the feet of people who will often climb the stairs is taken into account.

Taking into account the given indicators, the calculation will be made using the following formula:

2x + y = 580 / 660, where x is the height of the step, y is its width.

The lower the step, the wider it will be in a particular flight of stairs. This is the standard.

Some expert advice

Having correctly determined the angle of inclination of the stairs, you need to take into account a few more tips. They will help create a design that is not only comfortable, but also safe. Experienced builders recommend making steps of the same height.

Otherwise, a person (especially at night) may stumble and fall. This is because muscle memory tells you that there should now be a step at a certain height. Taking this into account, the weight of the body is transferred to the leg, but suddenly there is no step under it. Even a small difference (only 2-3 cm) can cause injury. You can twist your ankle or even slide down the stairs. This is fraught with multiple injuries.

If the ceiling height is non-standard, it is permissible to lower the floor level of the upper landing slightly below the main floor level. At the same time, you should not leave a step. A small ramp compensates for the rise.

Having familiarized yourself with the technology of how to choose the correct angle of inclination of the stairs, you can create a comfortable and safe object for almost any room.

Roof slope in degrees and percentages

In this case, the concept of average gradient is used, which, however, is calculated using the same formula: the height difference between the start and finish of the route, divided by the length of the horizontal projection of the route.

According to statistics, the average gradients of blue routes are up to 18% (about 10 degrees), red ones - up to 23% (13 degrees), and black ones - from 23% and higher (more than 13 degrees). At some resorts, the difficulty of the pistes is somewhat underestimated (the blue pistes in reality may be closer to the red ones in steepness), at some, on the contrary, they overestimate it, but on average the picture is approximately the same everywhere.

To make an approximate estimate of the lengths of the slopes, when skiing at a resort and having a skiing diagram in your hands indicating elevation changes, you can use the following ratios:

For every kilometer of difference in height of the blue route there is about 7 km of its length, for every kilometer of difference the red route is 5 km, and the black route is 3.5 km.

The picture below shows the profiles of the blue, red and black routes for comparison. The tracks are located in the famous Italian region of Sellaronda, and their profiles are taken from the wonderful 3D Dolomiti Superski application, which allows you to take a virtual tour of the region, as well as see the technical characteristics of all the tracks.

We would like to make a special mention of the Gran Risa shown in the picture, the famous track that is one of the five iconic World Cup tracks. Looking at its profile, you might think that there is nothing special about it, but in fact, when you find yourself on the track, in some places it may seem that the slope goes vertically down.

This effect is often present when comparing the route profile with the actual situation on the ground. Also, let's not forget that we are always talking about average gradients, while some local sections of the slope may turn out to be much steeper (and it is often these very steep places that assign the difficulty to the route).